WOD - Tuesday, 18th October, 2011

"McGhee"

As many rds possible in 30min of -

5 x Deadlift 125/80kg

13 x Push Ups

9 x Box Jump

WOD demo

WOD - Monday, 17th October, 2011

Weighted/Strict Push Up

1 - 1 - 1 - 1 - 1

Rest, then

"Running with Isabelle"

7 x Power snatch 60/40kg

Run 800m

10 x Power snatch 60/40kg

Run 400m

13 x Power Snatch 60/40kg

Run 200m

Power Snatch

Weighted Push Up

WOD - Sunday, 16th October, 2011 - Rest

Don't do this today... :)

WOD - Saturday, 15th October, 2011.

For time -

Run 1600m

40 x Toes to Bar/Knee raises

30 x Overhead Squats 60/40kg

20 x Deadlift 60/40kg

10 x Squat Cleans 60/40kg

Run 400m

Squats Cleans

WOD - Friday, 14th October

Back Squat

5 - 5 - 3 - 3 - 1

Rest, then -

For time, complete 3 rounds of -

15 x Sumo Dead Lift High Pull 40/30kg

15 x Walking Lunge steps 

Run 200m

20 x Push Ups

Back Squat

Sumo Deadlift High Pulls

WOD - Thursday, 13th October, 2011

 For best rep score total for all of the below work-

3 minutes of Power Cleans 40/30kg

3 minutes of Kettlebell Swings 24/16

3 minutes of Push Press 40/30kg

3 minutes of Pull Ups/Inverted Rows

3 minutes of Burpees

Power Clean

Push Press

Kettlebell swings