WOD - Monday, 6th July, 2015

1. "Blake"

For Time, 4 Rounds of -

30mtr Walking Lunge (20/10kg overhead)
30 x Box Jumps 24/20"
20 x Wall Ball 10/7kg
10 x Handstand Push Ups



WOD - Friday, 3rd July, 2015

1. In Teams of 2, For Time -

Row 3KM

Partner #1 will Row
Partner #2 will hold 2 x 24/16kg Kettlebells in Front Rack 
(no resting KB on shoulders)

Swap Roles as Needed

(12 Minute Cap)

------------Rest 2 Minute---------------

2. In teams of 2, As Many Reps as Possible in 12 Minutes of -

Air Bike Calories

Partner #1 will Ride
Partner #2 will hold 2 x 20/15kg Dumbbells Overhead

------------Rest 2 Minute-----------

3. In teams of 2, As Many Rounds as Possible in 12 Minutes of -

5 x Burpee Box Jumps
30 x Double Unders

1 Person works while the other rests. Swap at the end of each round.







WOD - Thursday, 2nd July, 2015

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

3 x Snatch 60/40kg
3 x Muscle Ups/6 x Ring Dips

Rest 1 Min -

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

3 x Clean and Jerk 60/40kg
6 x Toes to Bar
9 x Wall Ball 10/7kg

Rest 1 Min -

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

3 x Snatch 60/40kg
3 x Muscle Ups/6 x Ring Dips

Rest 1 Min -

4. As Many Rounds as Possible in 9 Minutes of -

3 x Clean and Jerk 60/40kg
6 x Toes to Bar
9 x Wall Ball 10/7kg








WOD - Wednesday, 1st July, 2015

1. "Push Press"

3 - 3 - 3 - 3 - 3

all between 75% and 85% of 1rm

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

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

5 x Strict Press 50/35kg
6 x Strict Pull Ups
7 x Kettlebell Swings 32/24kg


WOD - Tuesday, 30th June, 2015

1. "Loredo"

For Time, 6 Rounds of -

24 x Squats
24 x Push Ups
24 x Walk Lunge Steps
Run 400m


WOD - Monday, 29th June, 2015

1. "Back Squat"

3 - 2 - 2 - 2 - 2

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

2. For Time, 21 - 15 - 9 of -

Squat Clean 80/50kg
Box Jump 30/24"


WOD - Saturday, 27th June, 2015

1. Set the Clock to 25 Minutes, in that time perform for reps -

5 Minutes Row (Calories)
5 Minutes Air Bike (Calories)
5 Minutes Walk Lunge (20kg Barbell Overhead)
5 Minutes Dumbbell Bench Press 20/15kg (Elbow in like a barbell Bench Press)
5 Minutes Slam Ball 22/9kg