WOD - Thursday, 3rd September, 2015

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

4 x Squat Snatch 50/35kg (Unbroken)
3 x Overhead Squat 50/35kg
2 x Walk Lunge 50/35kg (Barbell Overhead) 

(If dropped Run 100m)

1.a) Then, Take 5 Minutes to find a heavy single of -

Snatch

Then, Immediately on to -

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

5 x Burpee Pull Ups
10 x Sumo Deadlift High Pull 50/35kg
30 x Double Unders




WOD - Wednesday, 2nd September, 2015

1. As Many Rounds as Possible in 30 Minutes of -

Run 400m
3 Rounds of -
5 x Handstand Push Ups
10 x Push Ups
15 x Med Ball Clean Thruster 22/9kg


WOD - Tuesday, 1st September, 2015

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

Box Jump 30/24"
Kettlebell Swings 32/24kg
Toes to Bar
Double Unders
Box Jump 30/24"
Kettlebell Swings 32/24kg
Toes to Bar
Double Unders



WOD - Monday, 31st August, 2015

1. "Front Squat"

4@55% - 4@65% - 4@75% - 3@85% - 4@85% - 4@85%

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

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

1 x Clean and Jerk 60/40kg
1 x Bar Muscle Ups/Strict Pull Up
2 x Clean and Jerk 60/40kg
2 x Bar Muscle Up/Strict Pull Up
3 x Clean and Jerk 60/40kg
3 x Bar Muscle Up/Strict Pull Up
4 x Clean and Jerk 60/40kg
4 x Bar Muscle Ups/Strict Pull Up
etc, etc..................


WOD - Friday, 28th August, 2015

1. In Teams of 6, For Time -

500 x DB Shoulder to Overhead 20/15kg
500 x Calories on Air Bike
500 x Calories on Rower
500 x Burpees (to a pull up bar)
500 x Box Jumps 24/20"
50 x Wall Climbs

(40min cap)

1 team mate on each movement, swapping as needed.

"Strategise and COMMUNICATE"





WOD - Thursday, 27th August, 2015

1. For Time, 4 Rounds of -

Run 800m
28 x Goblet Squats 24/16kg
31 x Kettlebell Swings 24/16kg
34 x Sit Ups



WOD - Wednesday, 26th August, 2015

1. With a 10 Minute Cap, For Time -

20 x Muscle Ups/Strict Pull Ups
10 x Deadlift 160/105kg
10 x Muscle Ups/Strict Pull Ups
5 x Deadlifts 160/105kg

Rest 1 Minute

2. With a 10 Minute Cap, For Time -

10 x Power Clean 100/65kg
30 x Burpees (lateral jump over bar)

Rest 1 Minute

3. With a 10 Minute Cap, For Time -

10 x Snatch (Squat/Full) 80/52kg
150 x Double Unders