WOD - Tuesday, 4th August, 2015

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

10 x Kettlebell Swings 24/16kg
10 x Wall Ball 10/7kg
10 x Burpee Box Jump 24/20"
Rest 1 Minute

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

10 x Kettlebell Clean and Jerk 24/16kg
10 x Goblet Squats 24/16kg
10 x Step Ups (Holding KB in Goblet Hold) 24/16kg







WOD - Monday, 3rd August, 2015

1. Take 12 Minutes to find a Heavy Single of -

Snatch

Then, 3 x 1 @90% of heavy single

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

5 x Deadlift 80/50kg
4 x Hang Clean 80/50kg
3 x Front Squat 80/50kg
2 x Chest to Overhead 80/50kg


WOD - Saturday, 1st August, 2015

1.  "Deadlift"

Take 15 Minutes to check your 1rm

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2. As Many Rounds as Possible in 12 Minutes of -

12 x Wall Ball 10/7kg
4 x Muscle Ups/10 x Pull Ups
2 x Wall Climb

"M.A"




WOD - Friday, 31st July, 2015

1. In teams of 4, For Time -

200 Cal Air Bike
150 Cal Row
Run 6400m
200 x Dumbbell Thrusters 20/15kg

One team member working on each movement.
Each time an 800m run has been completed by 1 team member you all must change roles in any order you like.


WOD - Thursday, 30th July, 2015

1. "Front Squat"

5 - 5 - 5 - 5 - 5 - 5 - 5

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2.  For Time, 5 Rounds of -

30 x Sit Ups
30 x Box Jumps 24/20"


WOD - Wednesday, 28th July, 2015

1. "Hughie"

For Time -

50 x Burpees (to a pull up bar)
5 x Pull Ups
3 x Chest to Bar Pull Ups
1 x Bar Muscle Ups
10 x Clean and Jerk 50/30kg
40 x Burpees (to a pull up bar)
5 x Pull Ups
3 x Chest to Bar Pull Ups
1 x Bar Muscle Ups
20 x Clean and Jerk 50/30kg
30 x Burpees (to a pull up bar)
5 x Pull Ups
3 x Chest to Bar Pull Ups
1 x Bar Muscle Ups
30 x Clean and Jerk 50/30kg
20 x Burpees (to a pull up bar)
5 x Pull Ups
3 x Chest to Bar Pull Ups
1 x Bar Muscle Ups
40 x Clean and Jerk 50/30kg
10 x Burpees (to a pull up bar)
5 x Pull Ups
3 x Chest to Bar Pull Ups
1 x Bar Muscle Ups
50 x Clean and Jerk 50/30kg


WOD - Tuesday, 28th July, 2015

1.  As Many Rounds as Possible in 27 Minutes of -

5 x Back Squat 80/50kg
10 x Burpees (Lateral Jump over Bar)
12 x Wall Ball 10/7kg
15 x Kettlebell Swings 24/16kg
Rest 1 Minute