WOD - Friday, 28th November, 2014

1. "Joan"

For Time -

39 x Burpee Pull Ups

Then, 6 Rounds of -

6 x Chest To Overhead 75/45kg
12 x Back Squat 75/45kg

Then,

89 x Kettlebell Swings 32/24kg


WOD - Thursday, 27th November, 2014

1. For Time -

Row 1km

Rest 2 Minutes -

For Time -

50 x Thrusters 42/30kg

Rest 2 Minutes -

For Time -

50 x Wall Ball 10/7kg
50 x Box Jumps 24/20"

Rest 2 Minutes -

For Time -

80 x Slam Ball 21/9kg

Rest 2 Minutes -

For Time -

100 x Push Ups






WOD - Wednesday, 26th November, 2014

1. Every Minute on the Minute for 15 Minutes, For Total Kilos -

1 x Squat Clean

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

3 x Strict Handstand Push Ups/6 x Kipping Handstand Push Ups
8 x Dumbbell Snatch 20/15kg (alternating hands)
10 x Sit Ups


WOD - Tuesday, 25th November, 2014

1. For Time -

Run 1600m
150 x Double Unders
50 x Burpees
Run 800m
100 x Double Unders
35 x Burpees
Run 400m
50 x Double Unders
20 x Burpees


WOD - Monday, 23rd November, 2014

1. Push Press

3 - 3 - 3

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

10 x Hang Clean 60/40kg
10 x Pull Ups
10 x Push Ups


WOD - Saturday, 22nd November, 2014

1. In Pairs, For Reps, 3 Rounds of -

2 Minutes Power Cleans 45/32kg 
2 Minutes Front Squats 45/32kg
Rest 2 Minutes
2 Minutes of Chest to Overhead 45/32kg
2 Minutes Overhead Squat 45/32kg
Rest 2 Minutes

Each Partner will be working for 1 Minute of each movement while the other rests.


WOD - Friday, 21st November, 2014

1. For Time, 6 Rounds of -

25 x Squats
20 x Kettlebell Swings 24/16kg
15 x Toes to Bar
10 x Strict Pull Ups
Run 400m

28 Minute Cut Off

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2. For Reps, 3 Minutes of -

Hollow Rocks