20 Feb / 2014
Friday 21st February
A. 4 Rds for Quality of:
6 x T2B
6 x P-Bar Shoot Throughs
2 x Wall Walks
B. ‘This is my Plate’
12 Min AMRAP of:
8 x V-Sit Ups
10 x Over Plate Burpees
12 x OHWL w/plate (20/10kg)
C. Tabata Hollow Hold
19 Feb / 2014
Thursday 20th February
A. ‘The SF Crippler’
For time:
Row 1000m
30 x Back Squat (100/70kg)
Compare to 21 Oct 2013
B. Turkish Get Ups
3 x 2 Each Arm
We will use KB’s rather than small humans.
18 Feb / 2014
Wednesday 19th February
A. Push Press
3 – 3 – 3 – 3 – 3
B. ‘Helen’
3 RFT of:
400m Run
21 x KB Swings
12 x Pull-Ups
Compare to 18 Nov 2013
18 Feb / 2014
Tuesday 18th February
A. Front Squats
2 – 2 – 2 – 2 – 2
B. EMOM for 10 Mins:
2 x Power Clean
2 x Front Squat
1 x Push Press
16 Feb / 2014
Monday 17th February
A. Clean Pulls
3 – 3 – 3 – 3 – 3
Build to 80% of 1RM Clean ONLY! Aim for great technique and your speed in the 2nd pull.
B. 30 – 20 – 10 reps for time of:
Wall Ball (9/7kg)
Push-Ups
Double Unders
or C. AWOD: ‘Amanda’
9 – 7 – 5 reps for time of:
Muscle Ups
Squat Snatch 61/42.5kg
*15 Min Cut-off
14 Feb / 2014
Saturday 15th February
A. Hang Snatch
12 Mins to practice or work to 2 RM
B. CF Games Open WOD 12.3
18 Min AMRAP of:
15 x Box jumps (24/20″)
12 x Push Press (52.5/35kg)
9 x Toes-to-bar
13 Feb / 2014
Friday 14th February
A. Bench Press
3 – 3 – 3 – 3 – 3
B. 3 RFT of:
Row 500m
20 x Burpees
Run 400m
1102 LBs = 500kg
13 Feb / 2014
Thursday 13th Feb
9.30am Class Today has been cancelled. Sorry for the late notice.
A. Pendlay Row
3 – 3 – 3 – 3 – 3
B. 15 Min AMRAP of:
5 x Pull-Ups
7 x Wall Balls
9 x Jumping Lunges
21 x DU
12 Feb / 2014
Thursday 13th February
9.30am Class Today has been cancelled. Sorry for the late notice.
A. Pendlay Row
3 – 3 – 3 – 3 – 3
B. 15 Min AMRAP of:
5 x Pull-Ups
7 x Wall Balls
9 x Jumping Lunges
21 x DU
11 Feb / 2014
Wednesday 12th February
A. Hang Clean
12 Mins to practice or work to 3 RM
B. 3 RFT of:
400m Run
21 x KB Swings (24/16kg)
12 x Thrusters (42.5/30kg)
