WOD - Saturday, 25th May, 2013

1. "Front Squat"

4 - 4 - 4 - 4

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2. For Reps/Calories of -

Wall Ball 10/7kg

Clean Grip Newcastle 70/45kg

Slam Ball

Row

WOD - Friday, 24th May, 2013

1. As Many Rounds as Possible in 22 Minutes of -

10 x Burpees (Head Touch)

15 x Med Ball Cleans 10/7kg

30 x Double Unders

"Yeah We'll be there"

WOD - Thursday, 23rd May, 2013

1. "Clean/Hang Clean/Jerk"

1/2/1 - 1/2/1 - 1/2/1 - 1/2/1 - 1/2/1

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2. For Time, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of  -

Pull Up

Push Up

Squat

WOD - Wednesday, 22nd May, 2013

1. "Swinging Michael"

For Time 3 Rounds of -

800m Run

50 x Kettlebell Swings 32/24kg

50 x Sit Ups

WOD - Tuesday, 21st May, 2013

1. "Three Point Snatch"

1 - 1 - 1 - 1 - 1

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

3 x Snatch 75/45kg

10 x Box Jump 30/24"

WOD - Monday, 20th May, 2013

1. Take 15 Minutes to find your 20 Rep Max of -

"Back Squat"

Add 5kg to your last 20RM completed

15-19 reps achieved = Same Weight as last attempt

Less than 15 reps achieved = Minus 5kg to your last 20RM attempt

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

21 x Push Press 40/30kg

15 x Back Squat 40/30kg

Run 200m

WOD - Saturday, 18th May, 2013

1. "Bench Press"

10 - 10 - 10

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

10 x Thruster 30/20kg

6 x Burpees (Bar Facing)

10 x Box Jumps 24/20"