WOD - Wednesday, 3rd September, 2014

1. As Many Rounds as Possible in 28 Minutes of -

30 x Ring Dips
40 x Chest to Overhead 50/35kg
50 x Walk Lunge (50/35 Back Rack)
60 x Burpees (Lateral Jump Over the Bar)
80 x Double Unders


WOD - Tuesday, 2nd September, 2014

1. "Press"

3 - 3 - 3 - 3 - 3

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

8 x Toes to Bar
8 x Deadlift 50% of 1rm
8 x Kettlebell Swings 24/16kg


WOD - Monday, 1st September, 2014

1. For time:

Male/Female pair completes:

30 x Thrusters (M) x 30 Pull-ups (F)
30 x Thrusters (F) 30 x Pull-ups (M)
20 x Thrusters (M) 20 x Pull-ups (F)
20 x Thrusters (F) 20 x Pull-ups (M)
10 x Thrusters (M) 10 x Pull-ups (F)
10 x Thrusters (F) 10 x Pull-ups (M)

RXD = 42/30kg Thrusters & Chest to Bar Pull Ups
Scaled = 30/20kg & Pull Ups (Chin over the Bar - 15/10/5)



WOD - Saturday, 30 August, 2014

1. Warm Up - Then, Take 10 Minutes to find your 3 Rep Max -

"Front Squat"

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2. In teams of 4 Complete the following Relay, For Time -

30 x Calorie Row
30 x Burpees Over The Bar
30 x Hang Clean 62/42kg or 47/35kg

WOD Demo's



WOD - Friday, 29th August, 2014


1. In Teams of 4 (Preferably 2 Men/2Women) -

For max reps:

Male athletes complete as many reps as possible in 12 minutes of:

30 x double-unders
15 x power snatches

Then,

Female athletes complete as many reps as possible in 12 minutes of:

30 x double-unders
15 x power snatches

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Important Details Below for scaling/demo
 
Rxd Division
35 / 25 kg. snatch
 
Masters Division
30 / 20 kg snatch
 
Scaled Division
60 single-unders (in place of double-unders)
30 / 20kg. snatch

"WOD Demo"


 

WOD - Thursday, 28th August, 2014

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

20 x Overhead Squats 20kg
20 x Burpees (To a Pull Up Bar)
40 x Double Unders
Run 400m



WOD - Wednesday, 27th August, 2014

1. "Back Squat"

3 - 2 - 3 - 3 - 3 - 3

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2. For Time - 

"Grace"

30 x Clean and Jerk 60/40kg

Then,

30 x Muscle Ups (50 x Pull Ups/50 x Push Ups)