WOD - Friday, 21st September, 2012

"World Games Chipper"

For Time -

10 x Overhead Squats 70/45kg

10 x Box Jump Overs 24/20"

10 x Thrusters 60/40kg

10 x Cleans 100/55kg
10 x Toes to Bar

10 x Burpee Muscle Up
10 x Toes to Bar

10 x Cleans 100/55kg

10 x Thrusters 60/40kg

10 x Box Jump Overs 24/20"

10 x Overhead Squats 70/45kg

"Go Rich"

WOD - Thursday, 20th September, 2012

"Back Squat"

5 - 4 - 3 - 2 - 2

Rest,  then -

For Time - 3 Rounds of -

50 x Double Unders

25 x Kettlebell Swings 32/20kg

20 x Sit Ups (GHD?)

"Friends"

WOD - Wednesday, 19th September, 2012

For Time, 5 Rounds of -

Run 400m

25 x Burpees

"Speed"

WOD - Tuesday, 18th September, 2012

"Hang Snatch"

2 - 2 - 2 - 2 - 2

Rest, then -

"Christine"

For Time, 3 Rounds of -

500m Run/Row

12 x Bodyweight Deadlifts

21 x Box Jumps 20"

"Christine"

WOD - Monday, 17th September, 2012

"Cindy"

As many rounds/reps as possible in 20 minutes of -

5 x Pull Ups

10 x Push Ups

15 x Squats

"Cindy"

WOD - Saturday, 15th September, 2012

In Pairs, as many rounds as Possible in 20 minutes of -

1 x Power Clean 

3 x Hang Power Clean

5 x Front Squat

7 x Push Press

Run 100m

One partner will perform 1 round while other partner rests, then pairs will swap at rounds end.

"Wrecked"

WOD - Friday, 14th September, 2012

For Time, 21 -15 - 9 of -

Kettlebell Swing 32/20kg

Toes to Bar

7 minute cut off

Rest, then -

For Time, 21 - 15 - 9 of -

Overhead Squat 42/30kg

Sumo Deadlift High Pull 42/30kg

7 Minute Cut off 

Rest, then -

For Time, 21 - 15 - 9  of -

Pull Up

Sit Ups

7 Minute cut off 

"And thennnn"?