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WOD 11.01.13 – Box Squat Friday
WOD Friday 11.01.13 Box Squats Ring Rows “2013” 13 Minute AMRAP: 20 sit ups 13 burpees 20 squats 13 push ups 20 lunges 13 star jumps
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WOD 01.03.13 – Push Press Friday
WOD Friday 01.03.13 Back Squat Ring Row 3 Rounds 20 DB Push Press 20 Star Jumps
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WOD 14.03.13 – Ring Row Thursday
WOD Thursday 14.03.13 Skill/Strength Ring Row WOD 7 Minute AMRAP: 14 Burpees 21 Sit-ups
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WOD 26.03.13 – Gymnastics Tuesday
WOD Tuesday 26.03.13 Skill/strength Ring Row Ring Support Metabolic Conditioning 8 Minute AMRAP: 10 Air Squats 10 Ball Slams
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WOD 22.04.13 – Ring Row Monday
WOD Monday 22.04.13 Skill/Strength Ring Row Metabolic Conditioning Re-test from 25.03.13 Run 200m 5 Burpees Rest 60 Seconds Repeat x 5 It’s that time again! Have a look at last months score so you know...
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WOD 09.05.13 – Thruster Thursday
WOD Thursday 09.05.13 Strength/Skill Ring Row/Pull-up Metabolic Conditioning 3 Rounds for time 15 Box Jumps 15 Thrusters
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WOD 12.07.13 – AMRAP Friday
WOD Friday 12.07.13 Metabolic Conditioning 10 Minute AMRAP 200m run 10 Lunges 10 KB Swings 5 Minute Rest 10 Minute AMRAP 150m Row 10 Abmat Sit ups 10 Ring Row Record rounds for each AMRAP separately
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WOD 29.07.13 – Push Press Monday
WOD Monday 29.07.13 Strength Push Press 5 x 3 Finisher 3 Rounds for time 10 Ring Row 15 Air Squat
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