Katie Baggott

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Monday 06th Feb 2012 – WOD

WOD 5 Rounds for time of: Max reps pull ups Max Reps push ups Run 400m

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Sunday 05th Feb 2012 – Rest Day

Rest Day

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Saturday 04th Feb 2012 – WOD

WOD 5 Rounds for time of: 10 Bar facing burpees 6 Chest to Bar Pull ups 10 Hanging Squat clean Thrusters @ 42.5kg / 32.5kg 10 Ab Mat Sit ups A perfect example of the bar facing burpee!!!! http://vimeo.com/22552122

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Friday 03rd Feb 2012 – WOD

WOD For the time: Row 500m 21 Front Squats @ 60Kg 21 Pull ups 21 Hand release push ups 21 Kettle Bell Swings @ 32 / 24 kg 21 Box Jumps @ 30 / 24” 21 Push press @ 50kg Row 500m

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Thursday 02st Feb 2012 – WOD

WOD 3 rounds with 3 mins rest between rounds of: 12 Hanging Power cleans @ 70kg 20 pull ups Rest 5 mins A 9 min AMRAP of: 12 Power cleans @ 40 / 30kg 12 Jumping pull ups

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Wednesday 01st Feb 2012 – WOD

Hero Wednesday “The SEVEN” Seven rounds for time of: 7 Handstand push-ups 7 Thruster @ 60Kg / 40Kg 7 Knees to elbows 7 Deadlifts @ 110Kg / 80Kg 7 Burpees 7 Kettlebell swings @ 2 pood / 1 pood 7 Pull-ups A suicide bomber killed seven CIA officersand one Jordanian officer at a remote base […]

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Tuesday 31st Jan 2012 – WOD

BREAK THE HIP CREASE! Buy in Shoulder Mobility 2 rounds of: 600M Row 8 Pull ups 20 Back Squats @ 20 / 15kg WOD 5 rounds for the time of: 10 Back Squats @ 80kg / 60kg Run 400m 12 Kettle Bell Swings @ 24 / 20kg Scale down the weight as required, the squats […]

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Monday 30th Jan 2012 – WOD

“Tabbatta This” Compete 8 rounds of 20 secs work and 10 secs resting on all of the following movements. Row for calories Air Squat Pull up Push Up Sit Up The aim id to score as high as possible during 8 sets of each movement, however your lowest number is your final score. For example; […]

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Sunday 29th Jan 2012 – WOD

REST DAY

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Saturday 28th Jan 2012 – WOD

09:00 WOD For the time: Run the Colwick Park 5km race 10:30 WOD 3 Rounds for the time: Row 1Km 30 HSPUs / 50 Hand release push ups 8 Muscle ups / 12 Chest to Bar Pull Ups

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