WOD - Monday, 28th July, 2014

1. "Front Squat"

3 - 3 - 2 - 1 - 1

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2. As Many Rounds as Possible in 18 Minutes - 

20 x Burpees (To a Pull Up Bar)
20 x Kettlebell Swings 24/16kg
20 x Chest to Overhead 30/20kg


WOD - Saturday, 26th July, 2014

1. "Clean and Jerk"

2 - 2 - 1 - 1 - 1 - 2

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2. As Many Rounds as Possible in 10 Minutes of -

7 x Clean and Jerk 60/40kg
Run 100m


WOD - Friday, 25th July, 2014

1. As Many Rounds as Possible in 3 Minutes of -

5 x Handstand Push Up
10 x Burpees (Lateral Jump Over the Bar)
20 x Back Squat 40/30kg
25 x Sumo Deadlift High Pull 40/30kg
30 x Front Squats 40/30kg
10 x Muscle Ups

Rest 3 Minutes -

As Many Rounds as Possible in 6 Minutes of -

5 x Handstand Push Up
10 x Burpees (Lateral Jump Over the Bar)
20 x Back Squat 40/30kg
25 x Sumo Deadlift High Pull 40/30kg
30 x Front Squats 40/30kg
10 x Muscle Ups

Rest 6 Minutes -

For Time -

5 x Handstand Push Up
10 x Burpees (Lateral Jump Over the Bar)
20 x Back Squat 40/30kg
25 x Sumo Deadlift High Pull 40/30kg
30 x Front Squats 40/30kg
10 x Muscle Ups

"15 minute cut off"



WOD - Thursday, 24th July, 2014

1. "Push Press"

3 - 3 - 3 - 3 - 3

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2. As Many Rounds as Possible in 15 Minutes of -

25 x Box Jumps 24/20"
20 x Wall Ball 10/7kg
15 x Kettlebell Swings 24/16kg

"Keep rippin in this week"!


WOD - Wednesday, 23rd July, 2014

1. "Back Squat"

3 - 3 - 2 - 2 - 2 - 2 - 2 - 3 - 3

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2. As Many Rounds as Possible in 7 Minutes of -

8 x Burpees (To a Pull Up Bar)
8 x Toes to Bar
8 x Thrusters 40/30kg





WOD - Tuesday, 22nd July, 2014

1. "Chelsea"

Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats.  

If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.

If you've finished the workout before this time add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full thirty minutes.


WOD - Monday, 21st July, 2014

1. "Power Clean"

Perform 1 set every 90 seconds

3@80% - 2@85% - 2@85% - 1@90% - 1@90% - 1@90% - 2@85% - 2@85% - 3@80% - 3@80% - 2@80% - 2@80%

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2. As Many Rounds as Possible in 10 Minutes of -

8 x Clean and Jerk 40/30kg
30 x Double Unders