050813

5:30pm Olympic lifting Class
Split Jerk.
Work to a 1RM

WOD
For time:
400m run
20 push press 60/40kg
400 run
25 hang power clean
400 run
30 back squats
400m run

Post times to comments.

040914

WOD
7 rounds for time:
10 shoulder to overhead 50/35kg
10 knees to elbows
10 push ups

Post times to comments

030813

WOD
A) Front Squat 3-3-3-3-3
B) 12-9-6-3
Power Clean 60/40kg
Front Squat 60/40kg
After each round perform 25 double unders

Post loads and times to comments.

020913

WOD

10 Rounds for time:

Sprint 100m
10 Toes To Bar
Sprint 100m
10 Burpees
rest 30 seconds

Post total time to comments.

010913

WOD

21-18-15-12-9-6-3

Wall Balls 9/7kg
KettleBell Swings 24/16kg

Post times to comments.