WOD - Monday, 5th November, 2012

"Swinging Michael"

For Time, 3 Rounds of -

Run 800m

50 x Kettlebell Swings 32/24kg

50 x Sit Ups 

"Ready"

WOD - Saturday, 3rd November, 2012

For 20 minutes -

Practice a skill or lift.

i.e. handstand walk, kipping/butterfly/unassisted pull up.

Rest, then -

"Helen"

For time, 3 Rounds of -

Run 400m

21 x Kettlebell Swings 24/16kg

12 x Pull Ups

"Rich"

WOD - Friday, November 2nd, 2012

As Many Rounds as Possible in 20 minutes of -

5 x Hang Power Snatch 40/30kg

7 x Overhead Squat 40/30kg

9 x Burpees (head touch)

12 x Taters 24/16kg

"Taters"

WOD - Thursday, 1st November, 2012

A) With a 15 minute time cap you must complete -

Run 1600m

Immediately on return use the remaining time to find your

Power Clean 2 RM

Rest, then -

B) With a 15 minute time cap you must complete -

Run 1600m

Immediately on return use the remaining time to find your -

Front Squat 2RM

"Yep"

WOD - Wednesday, 31st October, 2012

"Nutts"

For time -

10 x Handstand Push Ups

15 x Deadlift 120/75kg

25 x Box Jump 30/24"

50 x Pull Ups

100 x Wall Ball 10/7kg

200 x Double Unders

Run 400m with a 20/10kg Plate 

"Nutts"

WOD - Tuesday, 30th October, 2012

"Jerk"

5 - 5 - 5 - 5 - 5

Rest, then -

For Time, 5 Rds of -

5 x Jerk @ 90% of your 5RM

10 x Burpees

WOD - Monday, 29th October, 2012

"Back Squat"

3 - 3 - 3 - 3 - 3

Rest, then -

For Time, 30 - 20 - 10 of -

Double Unders x 2 (60 - 40 - 20)

Thruster 50kg

Run 200m

"Goin' Deep"