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What can you do in 2 min… 26/1
![IMG_3203[1]](https://www.andfit.co.nz/wp-content/uploads/2012/01/IMG_320311-200x200.jpg "IMG_3203[1]")
WOD
Spend 2min at each station for max reps. 30sec rest between stations. 2 rounds with a minute break in between.
1) Traveling lunges (20/10kg)
2) Med ball sit ups (9/6kg)
3) Ring Dips
4) Burpie Box jumps (60/50cm)
Death by pull ups 25/1
Hine - always showing great work ethic
WOD: Death by pull ups
- Perform 1 pull up in the first minute, 2 in the second minute, 3 in the third minute and so on…
When you fail to complete the set amount of pull ups in a minute, the WOD is over and your score is the round of pull ups that you successfully completed plus the amount of pull ups you got done in the failed round.
Build your glutes and skin the cat 24/1
Theres nothing like hanging around the tyre...
Gymnastics
Handstands
Strength
Back squat 5 x 5
Between each set of back squats perform 5 skin the cats.
THIRD TIME LUCKY 23/1
3min AMRAP
hill run / 20 hang power cleans (40/20kg) / 20 Burpies / 20 box jumps / hill run
90sec rest
6min AMRAP
hill run / 20 hang power cleans (40/20kg) / 20 Burpies / 20 box jumps / hill run
90 sec rest
For time (12min cap)
hill run / 20 hang power cleans (40/20kg) / 20 Burpies / 20 box jumps / hill run
Compare to 10 November 2011
Happy Birthday Natalie Colville!
Deadly Sumo 20/1
![IMG_3148[1]](https://www.andfit.co.nz/wp-content/uploads/2012/01/IMG_31481-200x200.jpg "IMG_3148[1]")
Strength: Sumo Deadlift 3 x 3
Between each set do 4-6 weighted press ups
WOD
3 rounds for time:
20m bear crawl
20 KB Swing (24/16kg)
20 SDHP
Run for the hills 19/1
Turkish Get Up party
Tabata Hollow rock
WOD
20min AMRAP
10 KB Cleand & Jerk (16/24kg)
20 Double unders (60 singles)
30 Squats
Hill run
Can you count to 10? 18/1
Jumping Jono
5 5 3 3 1 1
WOD
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Burpies / Sit ups
“All change is not growth, as all movement is not forward.”
- Ellen Glasgow
Turkish get up 17/1
![IMG_3094[1]](https://www.andfit.co.nz/wp-content/uploads/2012/01/IMG_30941-200x200.jpg "IMG_3094[1]")
Strength: Turkish Get Up
6 6 4 4 2 2
WOD
5 Rounds for time
4 TGU (24/16kg)
8 Snatches (40/20kg)
12 Hand release press ups
Run for your life 16/1
Dirk, Doug M and Abe Box Jumping
Run 5k
“If you have nothing else to do, look about you and see if there isn’t something close at hand that you can improve! It may make you wealthy, though it is more likely that it will make you happy.”
- George Matthew Adams
D5 Creation