WOD - Wednesday, 25th July, 2012

As Many Rounds as Possible in 10 minutes of -

30 x Double Unders

15 x Snatch 35/25kg

Rest, then -

"Annie"

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

Double Unders

Sit Ups

WOD - Tuesday, 24th July, 2012

"Back Squat"

3 - 3 - 3 - 3 - 3

Rest, then -

For Time, 21 - 15 - 9 of -

Kettlebell Clean & Jerk (Left Arm) 24/16kg

Kettlebell Clean & Jerk (Right Arm) 24/16

Kettlebell Swing 24/16kg

"Jeff Martone"

WOD - Monday, 23rd July, 2012

For Time -

Run 400m

50 x Squats

Run 400m

50 x Push Ups

Run 400m

50 x Pull Ups

Run 400m

50 x Sit Ups

Rest precisely 1minute, then -

As Many Rounds as Possible in 3 minutes of -

Double Unders

"Go"

WOD - Saturday, 21st July, 2012

With a Partner for time -

50 x Box Jumps alternating with your partner on the box 20"

50 x Push Press while partner runs 50m (50% 1 rep max)

150 x Alternate sit ups

75 x Burpees (one partner working while other is in the hover) 

Run 1km with one weight plate 20/10kg

"Team WOD"

WOD - Friday, 20th July, 2012

"Front Squat"

2 - 2 - 2 - 2 - 2

Rest, then -

For Time - 21 - 15 - 9 of,

Box Jump 24/20"

Wall Ball 10/7kg

Knees to Elbow

Run 100m

"Nearly there"

WOD - Thursday, 19th July, 2012

"Abbate"

For Time -

Run 1600m

21 x Clean & Jerk 70/45kg

Run 800m

21 x Clean & Jerk 70/45kg

Run 1600m

"Commit"

WOD - Wednesday, 18th July, 2012

As many rounds as possible in 5 minutes of -

30 x Double Unders 

10 x Kettlebell Swings 32/24kg

Rest, then -

As many rounds as possible in 10 minutes of -

60 x Bar Facing Burpees

30 x Overhead Squats 55/40kg

10 x Muscle Ups

"Just Keep Row/Go ing"