Thursday 3rd May 2012 – WOD

1st May 2012

WOD 1

With a time cap of 7 mins complete rounds of the following


  • 5 burpees
  • 5 pull ups
  • Ski / row 200m @ 75%



WOD 2 (Regional WOD 4)

For time :


  • 50 Back squats @ 60 / 42.5kg
  • 40 pull ups
  • 30 Shoulder to overhead @ 60 / 42.5kg
  • 50 Front Squats @ 40 / 30kg
  • 40 Pull ups
  • 30 Shoulder to overhead @ 40 / 30kg
  • 50 Overhead Squats @ 30 / 20kg
  • 40 Pull ups
  • 30 Shoulder to overhead @ 30 / 20kg
Only 1 bar allowed for the WOD, set your wieghts ready and change as required, get ready for this one folks its going to get spicey. Tape up ready to roll, dont be late, we start WOD 1 on time and then warm straight into the WOD and get stuck in!




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