Archive for February, 2012

1 min Handstand push ups

then

For time
200 sit ups (whichever type you did yesterday)

then

Max hanstand hold

6:30pm class WOD 12.2

1 min max burpees

then

For time:
21 Kettlebell swings
400m run
18 Kettlebell swings
400m run
15 Kettlebell swings
400m run

then

2 mins max sit ups your choice of style. Abmat/no abmat, soles of feet together/feet flat, feet secured/unsecured….

1 min max air squats

then

3 rounds for time:
10 Thursters
12 “L” Pull ups

then

2 min max air squats

1 minute dumbbell swings

then

3 rounds
20 Push ups
10 Dumbbell cleans

then

1 minute 4 count flutter kicks

Rest

“Adversity causes some men to break; others to break records.”
William Arthur Ward

WOD 12.1
AMRAP in 7 minutes
Burpees

Shoulder press 1RM

Compare to 280611 or 070911.

5 rounds for time of:
15 Overhead squats 40/30kg
9 Over the bar burpees

6:30pm class
WOD 12.1
AMRAP in 7 mins Burpees.

8 rounds for time of
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25m Shuttle sprint (5 x 5m)
Rest 90 seconds

25 minute cut off

Continental clean technique