2nd May, 2016

WOD
“Tabata This!”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

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29th April, 2016

WOD

For time:
Rope climb, 5 ascents
5 reps Clean and jerk, (145/95 pound)
Rope climb, 4 ascents
4 reps Clean and jerk, (165/115 pound)
Rope climb, 3 ascents
3 reps Clean and jerk, (185/135 pound)
Rope climb, 2 ascents
2 reps Clean and jerk, (205/155 pound)
Rope climb, 1 ascent
1 rep Clean and jerk, (225/175 pound)

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25th April, 2016

WOD

For Time:
30 reps Squat Clean and Jerk, (155/115 pound)

The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm.

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20th April, 2016

WOD
“Hope”

Three rounds of:
Burpees
Power snatch (75/55 pound)
Box jump, (24/20″ box)
Thruster (75/55 pound)
Chest to bar Pull-ups

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

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8th April, 2016

WOD
“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20/14 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20/16″ box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

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2nd April, 2016

WOD
“Gallant”

For time:
Run 1 mile with a 20/14 pound medicine ball
60 Burpee pull-ups
Run 800 meters with a 20/14 pound medicine ball
30 Burpee pull-ups
Run 400 meters with a 20/14 pound medicine ball
15 Burpee pull-ups

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