Every 30 Seconds For 6 Minutes:
Sprint 60 yards
WOD 013113
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Monthly Archives: January 2013
WOD 013013
Ah Poh lived to 90.
6 Kids.
12 GrandKids.
4 Great GrandKids.
Born 31 07
WOD celebrating her life.
Complete 90 burpees
Each Burpee Must End With a 6″ reach above max height
Every 12 Burpees Do:
4 Pike Press
7 Alt Leg Pistol Squat
31 Sit Ups
013013 – Take Away My Pain
I was sitting on the edge of his bed, Staring at the headlines on the paper
He said, “Look at poor Gene Kelly, I guess he won’t be singing in the rain”
You can take away my heroes, Can you take away my pain
012913
Spoke to Godmum this morning. “Grandma isn’t feeling too good and only has a few hours to live” She said. I could not believe what I just heard.
WOD 012813
Deadlift 3-3-2-2-1-1-1 @90-95-100-105-110-115-125(Belted PR)
Then:-
Three rounds of:
21 Pull Ups
21 Ring Dips
50 Double Unders
14:22
WOD 012613
Back Squats 3-3-3-3-3-3 @55-60-65-70-75(1)-75(1)-77(f)
WOD 012513
“Air Force One”
For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats
*At the Start Of Every Minute, Do 4 Burpees*
20 Min Cap.
Finished at 2 Overhead Squats
35KG Used, Overhead Squat @27KG
WOD 012413
Three rounds for time of:
Run 400m
15 Box Jumps @ 30″
15 Toes-To-Bar
15 Burpees
16:37
WOD 012213
KB Press 3-3-3-3-3 @20-20-20-24(2)-24(1)
Then:-
10-8-6-4-2 reps for time of:-
Hang Power Cleans @ 45kg/30kg
Push Ups x2
Double Unders x3
6:18
WOD 012113
Every Minute On The Minute for 10 Minutes:
2 Power Clean
1 Jerk @ 58KG
Then:-
10-1 Of:
Deadlift @70KG
Strict Pull Ups
16:47