WOD - Wednesday, 17th September, 2014

1. "Power Snatch"

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

1 set every 90 seconds

---------------------

2. As Many Rounds as Possible in 13 Minutes of -

7 x Thrusters 42/30kg
14 x Back Squats 42/30kg
7 x Box Jumps 24/20"

"You will never find a more genuine, more thoughtful or more generous bloke than this one. You're a great Man, Benny"


WOD - Tuesday, 16th September, 2014

1. As Many Rounds as Possible in 8 Minutes of -

10 x Kettlebell Swings 32/24kg
10 x Burpees (Over the KB)

Rest 3 Minutes

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

2 x Wall Climbs
30 x Double Unders

Rest 3 Minutes

3. As Many Rounds as Possible in 6 Minutes of -

10 x Sit Ups
10 x Squats
10 x Pull Ups
10 x Push Ups


WOD - Monday, 15th September, 2014

1. "Power Clean"

1 set every 90 seconds

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

-----------------------------

2. For Reps, 7 Minutes of -

3 x Clean and Jerk 62/40kg
3 x Toes to Bar
6 x Clean and Jerk 62/40kg
6 x Toes to Bar
9 x Clean and Jerk 62/40kg
9 x Toes to Bar

etc, etc, etc increasing by increments of 3 until the end of the 7 minutes.


WOD - Saturday, 13th September, 2014

1. For Time, 10 Rounds of -

10 x Weighted Sit Ups
10 x Squats (with plate)
Run 100m
Rest 1 Minute


WOD - Friday, 12th September, 2014

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

6 x Kettlebell Swings 32/24kg
8 x Burpees (to a pull up bar)
10 x Front Squats 40/30kg
12 x Hang Cleans 40/30kg
Run 200 (50m Shuttles)

Rest 2 Minutes


As Many Rounds as Possible in 5 Minutes of -

6 x Kettlebell Swings 32/24kg
8 x Burpees (to a pull up bar)
10 x Front Squats 50/35kg
12 x Hang Cleans 50/35kg
Run 200 (50m Shuttles)

Rest 2 Minutes


As Many Rounds as Possible in 7 Minutes of -

6 x Kettlebell Swings 32/24kg
8 x Burpees (to a pull up bar)
10 x Front Squats 60/40kg
12 x Hang Cleans 60/40kg
Run 200 (50m Shuttles)

Rest 2 Minutes


As Many Rounds as Possible in 10 Minutes of -

6 x Kettlebell Swings 32/24kg
8 x Burpees (to a pull up bar)
10 x Front Squats 70/47kg
12 x Hang Cleans 70/47kg
Run 200 (50m Shuttles)





WOD - Thursday, 11th September, 2014

1. For Time -

Run 1600m
40 x Wall Ball 10/7kg
Run 1200m
30 x Wall Ball 10/7kg
Run 800m
20 x Wall Ball 10/7kg
Run 400m
10 x Wall Ball 10/7kg
Run 200m
5 x Wall Ball 10/7kg


WOD - Wednesday, 10th September, 2014

1. "Back Squat"

3 - 1 - 1 - 2 - 3 - 2 - 2

-------------------------

2. As Many Rounds as Possible in 11 Minutes of -

1 x Squat Clean 100/60kg
5 x Chest to Bar Pull Ups
7 x Box Jumps 30/24"