WOD - Thursday, 24th November, 2011

"Swingin Annie"

For time - 50 - 40 - 30 - 20 - 10

Double Unders

Sit Ups

Kettlebell Swings

WOD - Wednesday, 23rd November, 2011

"Heavy Nancy"

For Time - 5 rounds of -

400m Run

15 x Overhead Squat 60/40kg

Nancy

WOD - Tuesday, 22nd October, 2011

"Nasty Karen"

For Time -

150 x Wall Ball 10/7kg

Every minute on the minute perform 5 burpees

Wall Ball

WOD - Monday, 21st, November, 2011

For Time - "Double Grace"

60 x Clean and Jerk 60/40kg

Grace

Sunday, 20th November, 2011 - REST

Time to get serious

WOD - Saturday, 19th November, 2011

For time -

Waiters carry x 1 Kettlebell x 50m

50 x Kettlebell swings

Run 100m

Waiters carry x 1 Kettlebell x 50m

50 x Kettlebell Snatch

Run 100m

Handstands in the new shed...

WOD - Friday, 18th November, 2011

For 15 minutes complete an infinite ascending ladder of the below three movements in increments of 2

1 x Thruster 50/35kg

1 x Deadlift 50/35kg

1 x L - Pull up

3 x Thruster 50/35kg

3 x Deadlift 50/35kg

3 x L - Pull Ups

5 x Thruster 50/35kg

5 x Deadlift 50/35kg

5 x L - Pull up

7 x Thruster 50/35kg

7 x Deadlift 50/35kg

7 x L - Pull up ....etc.

L - Pull Ups