WOD - Monday, 1st June, 2015

1. Every Minute on the Minute for 15 Minutes -

Min 0 to 4 - 2 x Power Clean

Min 5 to 9 - 2 x Push Jerk

Min 10 to 14 - 2 x Power Snatch

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

10 x Kettlebell Swing 24/16kg

15 x Wall Ball 10/7kg

30 x Double Unders

Recovery WOD - Sunday, 31st May, 2015

1. With a 10 Minute time cap, 5 Rounds of  -

30sec Glute Bridge

Row/Ride 250m (no more than 70% of max effort)

30 sec Handstand Hold

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2. With a 10 Minute time cap -

Run 800m (no more than 70% of max effort)

Row/Ride at 75% of max effort until time is up.

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3. For Quality -

30 x Inch Worms

WOD - Saturday, 30th May, 2015

1. "Back Squat"

3@70% - 3@75% - 3@80% - 3@85% - 3RM

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2. With a 12 Minute Cap, Perform -

100 x Burpees (to a pull up bar)

20 x Chest to Overhead 60/40kg

30 x Back Squat 60/40kg

Max Reps Hollow Rock

WOD - Friday, 29th May, 2015

1. In Teams of 2, As Many Reps as Possible in 6 Minutes of -

Calories on Air Bike

Rest 1 Minute

2. In Teams of 2, As Many Reps as Possible in 6 Minutes of -

Row for Calories

Rest 1 Minute

3. In Teams of 2, As Many Reps as Possible in 6 Minutes of -

Med Ball Cleans 10/7kg

Rest 1 Minute

4. In Teams of 2, As Many Reps as Possible in 6 Minutes of -

Toes to Bar/Sit Ups

Rest 1 Minute

5. In Teams of 2, As Many Reps as Possible in 6 Minutes of -

Dumbbell Snatch 20/15kg

One person working at a time

WOD - Thursday, 28th May, 2015

1. Ring Dip Ladder

On a running clock complete -

1 for first minute 

2 for second minute

3 for third minute

4 for fourth minute

etc, etc, ...............

On the minute where you cannot continue with ring dips, rest 2 Minutes -

then,

2. Snatch 60/40kg/Burpee (Lateral Jump Over Bar)

On a running clock complete -

1 of each for first minute 

2 of each for second minute

3 of each for third minute

4 of each for fourth minute

etc, etc, ...............

WOD - Wednesday, 27th May, 2015

1. Every Minute on the Minute for 8 Minutes -

2 x Power Clean

Start at 60% of 1rm and increase by 5% each minute.

If any reps are failed then you will not continue to the next minutes lifts.

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2. As Many Rounds as Possible in 5 Minutes -

3 x Power Clean 60/40kg

6 x Front Squat 60/40kg

3 x Bar Muscle Ups/6 x Strict Pull Ups

Rest 2 Minute -

As Many Rounds as Possible in 4 Minutes -

2 x Power Clean 80/50kg

4 x Front Squat

3 x Burpee Box Jump 30/24"

Rest 2 Minute -

As Many Rounds as Possible in 3 Minutes of -

1 x Power Clean 100/60kg

2 x Front Squat 100/60kg

3 x Strict Handstand Push Up/6 x Handstand Push

WOD - Tuesday, 26th May, 2015

1. Every 2 Minutes for 10 Minutes Perform -

50 x Double Unders

10 x Sumo Deadlift High Pull 40/30kg

Immediately into -

Every 2 Minutes for 10 Minutes Perform -

10 x Chest to Overhead 40/30kg

15 x Wall Ball 10/7kg

Immediately into -

Every 2 Minutes for  10 Minutes -

15 x Kettlebell Swings 24/16kg

Run 200m

WOD - Monday, 25th May, 2015

1. "Back Squat"

5 - 5 - 5 - 5 - 5

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2. As Many Rounds as Possible in 17 Minutes of -

1RD of "Cindy" (5 x Pull Ups, 10 x Push Ups, 15 x Squats)

3 x Deadlift 150/100kg

10 x Toes To Bar

WOD - Sunday, 24th May, 2015 - Recovery WOD

1. Do not exceed 75% of perceived maximal effort for a) & b)-

a) With a 10 Min Cap

Row 1600m

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b) With a 10 Min Cap

Air Bike 100cal

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c) As Many Rounds as Possible in 10 Minutes of -

30 seconds Hold Bottom of Squat

30 seconds Handstand Hold

30 seconds Hold Chin Over Pull Bar (Underhand Grip/hollow body position)

30 seconds Top of the Push Up

WOD - Saturday, 23rd May, 2015

1. "Bench Press"

3@75% - 3@80% - 2@90% - 1@95% - 1@90% - 1@Heavy Single

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

10 x Wall Ball 10/7kg

10 x Kettlebell Swings 24/16kg

10 x Box Jumps 24/20"

WOD - Friday, 22nd May, 2015

1. "Back Squat"

3 - 3 - 3 - 3 - 3

all @80% of 1rm

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2. In groups of 2, As Many Rounds as Possible in 16 Minutes of -

a) Run 200m

15 x Sit Ups

b) Run 200m

20 x Squats

c) Run 200m

10 x Burpees (to a pull up bar)

This WOD will be performed in relay fashion.

Partner 1 will perform a)

Partner 2 will perform a)

Partner 1 will perform b)

Partner 2 will perform b)

Partner 1 will perform c)

Partner 2 will perform c)

1 round will then be complete

WOD - Thursday, 21st May, 2015

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

Deadlift 100/7kg

Pull Ups

10 Minute Cap

---------Rest 3 Minute--------

2. For Time, 15 - 12 - 9 of -

Burpees (Lateral Jump Over Bar)

Hang Clean 80/50kg

10 Minute Cap

------------Rest 3 Minutes------------

3. For Time, 12 - 9 - 6 of -

Strict Press 50/35kg

Front Squat 50/35kg

Strict Pull Ups

7 Minute Cap

WOD - Wednesday, 20th May, 2015

1. Every Minute on the Minute for 12 Minutes -

3 Position Clean and Jerk

1st Min 1@60%

2nd Min 1@65%

3rd Min 1@70%

4th Min 1@75%

Repeat this sequence 3 times

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2. For Reps -

3 Minutes Air Bike (Calories)

3 Minutes Toes to Bar/Sit Ups

3 Minutes Walk Lunge

3 Minutes Jump Squat (Over Parallettes)

3 Minutes Push Ups

WOD - Tuesday, 19th May, 2015

1. For Time -

50 x Handstand Push Ups

Every time you break = 5 x Burpees

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2. For Time -

165 x Kettlebell Swings 32/24kg

Every time you break -

Run 100m

30 x Double Unders

WOD - Monday, 18th May, 2015

1. "Press"

5 - 5 - 5 - 5 - 5

all @75% of 1rm

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

3 x Muscle Ups - 9 x Pull Ups

15 x Wall Ball 10/7kg

WOD - Saturday, 16th May, 2015

1. "Clean and Jerk"

Every 90 seconds perform -

                                                           2@60% - 2@70% - 2@80%

                                              Then take 12 Minutes to find a heavy single.

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2. As Many Rounds as Possible in 14 Minutes of -

10 x Ring Dips

15 x Med Ball Cleans

Run 400m

WOD - Friday, 15th May, 2015

1. In Teams of 6 (3 Men - 3 Women) -

For Total Time, first men will complete then women will complete.

175 x Snatches 35/25kg

25 x Rope Climbs/75 x Pull Ups

115 x thrusters (52/35kg)

Men will go first. Women may begin once men begin their rope climbs, etc.

One person working at a time while other 2 rest.

Time cap: 25 minutes

WOD - Thursday, 14th May, 2015

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

15 x Kettlebell Swings 24/16kg

12 x Burpee Box Jump Overs 24/20kg

10 x Push Ups

Rest 1 Minute

WOD - Wednesday, 13th May, 2015

1. "Front Squat"

3 - 3 - 3 - 3 - 3

all @70% of 1rm

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2. For Time, 5 Rounds of -

3 x Power Clean and Jerk 90/55kg

15 x Toes to Bar/Sit Ups

Run 100m

WOD - Tuesday, 12th May, 2015

1. For Time -

300 x Double Unders

150 x Dumbbell Snatch 20/15kg (Alternating Arms)

75 x Chest to Bar Pull Ups

35 x Burpees (over DB - facing)

30 x Walk Lunge (DB Overhead - Left Arm)

30 x Walk Lunge (DB Overhead - Right Arm)

WOD - Monday, 11th May, 2015

1. Every Minute on the Minute for 12 Minutes -

1 x Three Position Snatch 

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

3 x Snatch 70/45kg

15 x Wall Ball 10/7kg

WOD - Saturday, 9th May, 2015

1. "Bench Press"

5 - 5 - 5 - 5 - 5

all between 70-75% of 1RM

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2. For Time, 1 - 10 of -

Burpee (to a pull up bar)

Kettlebell Swings 32/24kg

Goblet Squat 32/24kg

Push Up

WOD - Friday, 8th May, 2015

1. Take 15 minutes to find a heavy single of -

Back Squat

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2. In Teams of 3, For Time -

12 x 400m Run

Perform in relay fashion. 

One Team member running at a time while the other two team members rest.

(21 Min Cap)

WOD - Thursday, 7th May, 2015

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

4 x Power Cleans 90/55kg

4 x Front Squats 90/55kg

4 x Shoulder to Overhead 90/55kg

Rest 5 Minutes

2. As Many Rounds as Possible in 6 -

10 x Overhead Squats 40/30kg

10 x Chest to Bar Pull Ups

Rest 5 Minutes

3. For Time, 2 Rounds of -

30 x Sumo Deadlift High Pull 40/30kg

25 x Wall Ball 10/7kg

20 x Slam Ball 22/9kg

10 Minute Cap

WOD - Wednesday, 6th May, 2015

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

5 x Handstand Push Ups

7 x Box Jumps 36/30"

9 x Kettlebell Swings 24/16kg

35 x Double Unders

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2. For Time -

100 x Back Squat 20kg

100 x Hollow Rocks/Sit Ups

WOD - Tuesday, 5th May, 2015

1. Press

5 - 4 - 3 - 2 - 1

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2. Every Minute on the Minute for 20 Minutes -

Odd Minute - 

10 x Sit Ups

Run 100m

Even Minute -

12 x Squats

Run 100m

WOD - Monday, 4th May, 2015

1. "Rope Climb - Practice"

10 Minutes

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

8 x Burpees (head touch)

6 x Chest To Overhead 60/40kg

2 x Legless Rope Climbs/9 x Strict Pull Ups

WOD - Saturday, 2nd May, 2015

1. In groups of 3 perform, For Time -

100 x Bench Press @Body Weight (or scale to 70% of 1rm)

Take it in turns to perform as many reps as possible each time.

12 Minute Cap

---------Rest----------

2. In groups of 3 perform, For Time -

100 x Deadlift @Body Weight (or scale to 60% of 1rm)

6 Minute Cap

---------Rest----------

3. In groups of 3 perform, For Time -

100 x Front Squats @Body Weight (or scale to 60% of 1rm)

10 Minute Cap