3 KB Snatch (Each Arm), 32kg / 24kg
4 Muscle Ups
AMRAP in 6 Minutes
3 Front Squats, 80kg / 45kg
8 OH Lunge Steps (Alternating), 20kg / 10kg
6 Burpees
AMRAP in 6 Minutes
4 HSPU
8 Pistols (Alternating)
Rest 6 Minutes between WODs
Apr 29, 2012
WOD Monday, 30th April
AMRAP in 6 Minutes
3 KB Snatch (Each Arm), 32kg / 24kg
4 Muscle Ups
AMRAP in 6 Minutes
3 Front Squats, 80kg / 45kg
8 OH Lunge Steps (Alternating), 20kg / 10kg
6 Burpees
AMRAP in 6 Minutes
4 HSPU
8 Pistols (Alternating)
Rest 6 Minutes between WODs
3 KB Snatch (Each Arm), 32kg / 24kg
4 Muscle Ups
AMRAP in 6 Minutes
3 Front Squats, 80kg / 45kg
8 OH Lunge Steps (Alternating), 20kg / 10kg
6 Burpees
AMRAP in 6 Minutes
4 HSPU
8 Pistols (Alternating)
Rest 6 Minutes between WODs
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23 comments:
Gav - WOD1: 8rnds (Ringdips). WOD2: 4rnds + 7 (60kg). WOD3: 4rnds + 3 (Milkcrate)
WOD 1- 6 rnds 24kg, 6 ring dips
WOD 2- 4+12 rnds 60kg
WOD 3- 4+1 rnds ab mat, crate
WOD 1- 6+7 12kg P dips
WOD 2-4rnds rx
WOD 3- 4+1 box, hspu 2 green plate under ab mat
Last comment Alice
WOD 1- 6+3 12kg P dips
WOD 2- 4+3 rnds rx
WOD 3- 4 hspu, 2 green plate + mat
WOD 1 6+6 8kg P dips
WOD 2 4+3 25kg, 5kg
WOD 3 5+8 (I think) orange yellow push ups, 40cm box with green plate under feet pistols
WOD1 8+5 12kg p dips
WOD 2 4+13 30kg
WOD3 5+8 r/r 40cm + green plate
WOD1 8+3 8kg p dips
WOD2 3+15 25kg 5kg lunges
WOD3 5+10 push ups y/y box + 2 green plates
WOD 3- 5+2 Abmat strict/ milkcrate
WOD 2- 6+2 @20kg
WOD 1- 3+3 @60kg
*correction
WOD 3- 5+2
WOD 1- 6+2
WOD 2- 3+3
WOD 1 - 6 + 3 12kg dips
WOD 2 - 4 37.5kg
WOD 3 - 7 + 4 pistols with bench and 1 green plate under feet, hspu with 1 green plate under abmat
Taisha
WOD 1 - 5+3 p/dips feet on bar,12kg KB
WOD 2 - 3+3 30kg
WOD 3 - 5+4 abmat & milk crate with G & B plates
Doug
WOD 2 4rds rx
WOD 3 9+4 rx
WOD 1 5+7 28kg KB
WOD 1 3 + 4 28kg
WOD 2 5 rnds rx
WOD 3 5 rnds rx
Ched
Wod1- 6 rds 28kg
Wod2- 4 rds RX
Wod3- 8+4 RX
1- 8 12kg, p/dips
2- 4 42.5kg
3- 5+8 O/Y p/ups, 40cm box
WOD 1 - 8rnds : 12kg KB, p/dips
WOD 2 - 4rnds : 30kg squats / 10kg lunge
WOD 3 - 5+3rnds : HSPU (2 green plates under ab mat)
/ pistols (40cm box)
Wod 1 3+7 32 Kg swings
Wod2 4 rds rx
Wod3 6+2 rx
Lisa wod1 8+3 16 Kg p dips
Wod2 5+2 rx
Wod3 6+8 rx Ab mat 10kg plates
WOD 1 - 8 + 5 16kg p dips
WOD 2 - 5 rx
WOD 3 - 6 + 8 y/y pushups milkcrate
(1) 5 + 5 dips (1x6 on yellow) 16kg KB
(2) 5 + 3 rx
(3) 4+2 10kg plates + Ab mat
WOD 1 - 8 + 7 16kg p/dips
WOD 2 - 4 + 3 rx
WOD 3 - 5 + 2 abmat & green plate, crate & plate
WOD 1 5+8 20kg. dips
WOD 2 3+11 60kg
WOD 3 5+2 abmat
WOD 1 4+6 (16kg KB, 2 Muscle ups ish)
WOD 2 5+13
WOD 3 4+3 (10kg plate, abmat)
WOD 1 5? +3 12kg kb p/dips
WOD 2 4 37.5kg /10kg lunge
WOD 3 4 +8 p/ups o/o /milkcrate
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