WOD - Saturday, 1st November, 2014

1. "Bench Press"

Take 15 Minutes to find a 3RM

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

30 sec Handstand Hold/10m Handstand Walk
20 x Squats (With a weight plate) 20/15kg
20 x Sit Ups/GHD Sit Ups/Toes to Bar
Run 100m



WOD - Friday, 31st October, 2014

1. In Teams of 2, For Time -

1 - 100 x Burpee Pull Ups/Muscle Ups
2 - 100 x Clean and Jerk 70/45kg
3 - 100 x Kettlebell Swings 32/24kg
4 - 50 x Wall Climbs

Partner 1 will start on #1 while partner 2 will start on #2 and spend 1 Minute on each station in order of the above until all movements have been completed.

1st Min - Partner 1 movement #1 - Partner 2 movement #2
2nd Min - Partner 1 movement #2 - Partner 2 movement #3
3rd Min - Partner 1 movement #3 - Partner 2 movement #4

etc etc etc........

"35 Minute Cut off"

"Fell like a Tonna bricks"


WOD - Thursday, 30th October, 2014

1. Record Time for Each -

 800m Run/Row (7 Minutes)
1600m Run/Row (14 Minutes)
800m Run/Row (7 Minutes)
400m Run/Row (4 Minutes)
50 x Push Ups (3 Minutes)

Shane Clenton - The Man..... The Myth.


WOD - Wednesday, 29th October, 2014

1. "Snatch High Pull"

3 - 3 - 3 - 3 - 3 - 3

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2. Every 3 Minutes for 12 Minutes, Perform -

15 x Wall Ball 10/7kg
10 x Burpees (To a Bar)
5 x Power Cleans 105/65kg


WOD - Tuesday, 28th October, 2014

1. "Push Press"

3 - 3 - 3 - 3 - 3 - 3

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

6 x Deadlift 100/70kg
10 x Box Jump 24/20"
14 x Walk Lunge





WOD - Monday, 27th October, 2014

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

30 x Snatch 35/25kg
60 x Double Unders

Rest 4 Minutes -

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

7 x Overhead Squat 42/30kg
5 x Chest to Bar Pull Ups


Rest 4 Minutes -

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

5 x Thrusters 50/35kg
5 x Press 50/35kg
5 x Burpees (Lateral Jump Over Bar)


WOD - Saturday, 25th October, 2014

1. Take 20 Minutes to find your 1RM -

Jerk

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

70 x Burpees (Med Ball Facing - Jump over Ball)
70 x Wall Ball 10/7kg
70 x Double Unders