Archive for the ‘girl’ Category

Wed 05 Mar 14 – Clean Ladder

Posted: March 4, 2014 by ollyoz in General, girl
Tags: ,

Warm Up

Junkyard Dog
Burgener
3min Hip Mobility
3min Squat Hold
20 x Goblet Squat
500m Row

WOD

12 min AMRepAP:

40 x Box Jumps 24/18″
15 x Clean, 40/30kg
30 x Box Jumps
15 x Clean, 60/40kg
20 x Box Jumps
15 x Clean, 80/50kg
10 x Box Jumps
As many Cleans as possible in the remaining time, 90/60kg

Scale:

Male Cleans: 30/40/50/55kg
Female Cleans: 15/22.5/30/35kg

Warm Up

500m Row @ 75%
Junkyard Dog
Burgener Warm Up
3 x 3 Position Snatch
30/30 Squats

Strength

Push Press 5×5 with 90sec Rest

WOD

“Grace”

For time:
30 x 2-Position Ground to Overhead (60/30kg)

Mon 13 Jan – Modified Lynne

Posted: January 12, 2014 by ollyoz in girl
Tags: ,

Warm Up
Over’n’Under Game
20 x Burpees
20 x Push Press (20/10kg)
20 x Sumo Deadlift High Pull (16/12kg)

WOD

Modified “Lynne”

Five rounds for max reps of:

Weighted Push Ups (25 / 15kg)
Pull-ups

Continue through at a moderate pace (not for time), record your unbroken totals.

Thurs 21 Nov 13 – Diane

Posted: November 20, 2013 by ollyoz in girl
Tags: , ,

“Diane”

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

Tues 19 Nov 13

Posted: November 18, 2013 by ollyoz in girl
Tags: , , , , ,

Battle of London WOD 3

or

CINDY

20min AMRAP

5 x Pull Ups
10 x Push Ups
15 x Squats

Record rounds plus remainder below

Thurs 31 Oct 13 – Kelly

Posted: October 30, 2013 by ollyoz in girl
Tags: , , , , ,

“Kelly”

5 RFT:
Run 400 meters
30 x Box Jump (24/16″)
30 x Wall Ball (9/6kg)

Let’s take it out in to the cold. We’ll mark 10′ up on a wall and just smash it up.

Time below

Team Power Bag Hatred

3 person team, For time:

210 x Lunges
210 x Push-ups
210 x Toes to Bar
210 x Squats (20 / 16kg)

While one person is working, the other two will carry a 20kg (16kg for women) Power Bag (in the hand, not on the shoulder).
If a power bag is put down on the floor, all team members conduct immediate 5 burpees before carrying on.

For the Squats, every member will be carrying a power bag at all times.

Each round of exercises must be completed before moving on to the next one.

Post Times Below