WOD - Tuesday, 22nd September, 2015

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

5 x Strict Pull Ups
10 x Kettlbell Swings 32/24kg

Rest 3 Minutes

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

5 x Strict Handstand Push Ups
10 x Goblet Squat 32/24kg
30 x Double Unders

Rest 3 Minutes

3. As Many Rounds as Possible in 13 Minutes -

Run 400m
10 x Deadlift 80/55kg
15 x Chest to Bar Pull Ups





WOD - Monday, 21st September, 2015

1. "Press"

3 - 3 - 3 - 3 - 3

all between 75% and 80% of 1rm

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2. As Many Rounds as Possible in 20 Minutes of -

15 x Clean and Jerk 60/40kg
Rest 1 Minute
15 x Clean and Jerk 70/45kg
Rest 1 Minute
15 x Clean and jerk 80/50kg
Rest 1 Minute
15 x Clean and Jerk 100/65kg
Rest 1 Minute
15 x Clean and Jerk 110/70kg
Rest 1 Minute
15 x Clean and Jerk 117.5/75kg