July 19, 2012
THURSDAYS WOD
5 rounds for time of:
30 One arm alternating kettlebell swing 24/16kg
15 Ring push ups
Run 200 metres
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Tag Archives: ring push-up
May 3, 2012
THURSDAYS WOD
Shoulder press 5-5-3-3-1-1
then..
As many rounds as possible in 12 minutes of:
9 Box jump 30/24″
9 Kettlebell swing 32/24kg
9 Ring push-ups
6 Box jumps 30/24″
6 Kettlebell swings 32/24kg
6 Ring push-ups
3 Box jumps 30/24″
3 Kettlebell swings 32/24 kg
3 Ring push-ups
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January 25, 2012
WEDNESDAYS WOD
Six rounds for time of:
60 Double unders /Run 400 metres /Row 500 metres
30 Squats
15 Ring push-ups
Rest
*rounds 1 & 4 is du’s, rounds 2 & 5 is run, rounds 3 & 6 is row.
*rounds begin on the 0, 5, 10, 15, 20 & 25 minute marks.
*if your round isn’t completed within 5 minutes you must begin the next round immediately without any rest.
*incomplete rounds incur a 10 burpee penalty.
Post times for completed rounds qualifying it with du’s, run or row.