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)
(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
WOD - Tuesday, 25th August, 2015
1. As Many Rounds as Possible in 25 Minutes of -
30 x Wall Ball 10/7kg
30 x Deadlift High Pull 30/20kg
30 x Box Jumps 20"
30 x Push Press 30/20kg
30 x Push Ups
10 x Back Squat (Body Weight)
WOD - Monday, 24th August, 2015
1. Front Squat
3@60% - 4@70% - 4@80% - 4@80% - 4@80% - 5@80%
-------------------------
2. For Time -
30 x Good Mornings 20kg
40 x Thrusters
50 x Overhead Squats 20kg
WOD - Saturday, 22nd August, 2015
1. "Power Clean"
Take 15 to find a heavy single
-------------------
2. For Time, 21 - 15 - 9 of -
Power Clean 40/30kg
Ring Dips
Double Unders (x 2 -- 42/30/18)
WOD - Friday, 21st August, 2015
1. "Bench Press"
Take 12 Minutes to find a heavy 3
----------------------
2. For Time -
100 x Med Ball Cleans 10/7kg
75 x Kettlebell Swings 24/16kg
50 x Toes to Bar
25 x Box Jump 36/30"
(36" = 2 x 20kg Weight Plates on 30" Box)
Time Cap = 15 Minutes
WOD - Thursday, 20th August, 2015
1. In teams of 2, For Time -
30 x Sumo Deadlift High Pulls 40/30kg
40 x Snatch 60/40kg
50 x Sit Ups
60 x Toes Through Rings
70 x Push Ups
60 x Toes Through Rings
50 x Sit Ups
40 x Snatch 60/40kg
30 x Sumo Deadlift High Pull 40/30kg
One person working at a time.
Swap as often as necessary.
WOD - Wednesday, 20th August, 2015
1. As Many Rounds as Possible in 35 Minutes -
10 x Chest to Overhead 40/30kg
10 x Overhead Walk Lunge (40/30kg Barbell)
Rest 30 seconds
Run 100m
10 x Burpees (Lateral Jump Over Bar)
Rest 30 seconds
10 x Chest to Bar Pull Ups
10 x Thrusters 40/30kg
Rest 30 seconds
WOD - Tuesday, 18th August, 2015
1. For Time -
65 x Wall Ball 10/7kg
50 x Deadlift 60/40kg
35 x Kettlebell Swings 32/24kg
150 x Double Unders
35 x Kettlebell Swings 32/24kg
50 x Deadlift 60/40kg
65 x Wall Ball 10/7kg
WOD - Monday, 17th August, 2015
1. Every 2 Minutes for 10 minutes Perform -
10 x Handstand Push Ups
8 x Strict Pull Ups
-----------------------------
2. As Many Reps as Possible in 12 Minutes of -
1 x Power Clean 90/55kg
2 x Toes to Bar
2 x Power Cleans 90/55kg
4 x Toes to Bar
3 x Power Cleans 90/55kg
6 x Toes to Bar
4 x Power Cleans 90/55kg
8 x Toes to Bar
5 x Power Cleans 90/55kg
10 x Toes to Bar....... etc, etc.
WOD - Saturday, 15th August, 2015
"Partner Linda"
In teams of 3, For Time, 20 - 1 of -
Deadlift - @ 1.5 x Body Weight (or 60% of 1rm)
Bench Press - @ Body Weight (or 75% of 1rm)
Squat Clean - @ 0.75 of Body Weight (or 50% of 1rm)
One Partner working at a time.
Partners must do equal amounts of work, spaced as needed.
Teams can only have one bench press station.
"40 Minute Cap"
WOD - Friday, 14th August, 2015
1. Take 15 Minutes to find a Heavy Single of -
Clean and Jerk
-------------------
2. As Many Rounds as Possible in 15 Minutes of -
10 x Burpees
10 x Box Jumps 24/20"
10 x Thrusters 20kg
WOD - Thursday, 13th August, 2015
1. "Joshie"
For Time, 3 Rounds of -
21 x Right Arm Dumbbell Snatches 20/15kg
21 x L-Pull Ups
21 x Left Arm Dumbbells Snatches 20/15kg
21 x L-PullUps
WOD - Wednesday, 12th August, 2015
1. In teams of 3 - 4 Rounds For Reps -
1 Minute Bench Press 50/35kg
Rest 1 Minute
1 Minute DB Push Press 20/15kg
Rest 1 Minute
1 Minute Back Squat 100/70kg
Rest 1 Minute
1 Minute Deadlift 120/80kg
Rest 1 Minute
WOD - Tuesday, 11th August, 2015
1. With a 10 Minute Cap, Perform -
3 Rounds of -
25 x Kettlebell Swings 24/16kg
25 x Wall Ball 10/7kg
Rest 1 Minute -
2. With a 10 Minute Cap, Perform -
3 Rounds of -
20 x Slam Ball 22/9kg
20 x Goblet Squat 22/9kg
Rest 1 Minute -
3. With a 10 Minute Cap, Perform -
3 Rounds of -
80 x Double Unders
50 x Sit Ups/30 x Toes to Bar
Monday, 10th August, 2015
1. "Hammer"
For Time, 5 Rounds of -
5 x Power Cleans 60/40kg
10 x Front Squats 60/40kg
5 x Chest to Overhead 60/40kg
20 x Pull Ups
Rest 90 seconds between rounds
WOD - Saturday, 8th August, 2015
1. In groups of 3, For Reps -
5 Minutes of Each -
Squats
Air Bike (Calories)
Push Ups
Pull Ups
Sit Ups
100m Relay (2 x 50m shuttles)
Slam Ball 22/9kg
1 Person working at a time.
Swap as often as needed.
Run will work as relay.
WOD - Friday, 7th August, 2015
1. As Many Rounds as Possible in 4 Minutes of -
5 x Burpee Pull Ups
10 x Kettlebell Swings 32/24kg
30 x Double Unders
3 x Burpee Bar Muscle Up
6 x Deadlift 100/70kg
30 x Double Unders
----------------------------
Rest 1 Minute
--------------------------
2. As Many Rounds as Possible in 5 Minutes of -
5 x Burpee Pull Ups
10 x Kettlebell Swings 32/24kg
30 x Double Unders
3 x Burpee Bar Muscle Up
6 x Deadlift 100/70kg
30 x Double Unders
--------------------------
Rest 2 Minute
--------------------------
3. As Many Rounds as Possible in 6 Minutes of -
5 x Burpee Pull Ups
10 x Kettlebell Swings 32/24kg
30 x Double Unders
3 x Burpee Bar Muscle Up
6 x Deadlift 100/70kg
30 x Double Unders
---------------------------
Rest 1 Minute
----------------------------
4. As Many Rounds as Possible in 3 Minutes of -
5 x Burpees
20 x Double Unders
"Can't Keep Up with this stuff - Khalipa "Peanut Butter Smash"
WOD - Thursday, 6th August, 2015
1. As Many Rounds as Possible in 25 Minutes of -
100m Run
30 x Double Unders
20 x Toes to Bar (Strict Knee Raise)
15 x Push Ups
10 x Back Squat 20kg
5 x Med Ball Throws
Rest 1 Minute.
WOD - Wednesday, 5th August, 2015
1. "Front Squat"
7 - 7 - 7 - 7 - 7
----------------------
2. As Many Rounds as Possible in 12 Minutes of -
30 x Power Cleans 70/45kg
25 x Muscle Ups
20 x Handstand Push Ups
WOD - Tuesday, 4th August, 2015
1. As Many Rounds as Possible in 15 Minutes of -
10 x Kettlebell Swings 24/16kg
10 x Wall Ball 10/7kg
10 x Burpee Box Jump 24/20"
Rest 1 Minute
--------------------------
2. As Many Rounds as Possible in 10 Minutes of -
10 x Kettlebell Clean and Jerk 24/16kg
10 x Goblet Squats 24/16kg
10 x Step Ups (Holding KB in Goblet Hold) 24/16kg
WOD - Monday, 3rd August, 2015
1. Take 12 Minutes to find a Heavy Single of -
Snatch
Then, 3 x 1 @90% of heavy single
----------------------
2. As Many Rounds as Possible in 10 Minutes of -
5 x Deadlift 80/50kg
4 x Hang Clean 80/50kg
4 x Hang Clean 80/50kg
3 x Front Squat 80/50kg
2 x Chest to Overhead 80/50kg
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