WOD - Wednesday, 21st August, 2013

1. "Three Point Snatch"

1 - 1 - 1 - 1 - 1

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2. Tabata x 2

With a clock running continuously. Proceed to do as many reps in 40 sec and rest time remaining in the minute (20 secs). 4 Intervals for each movement for total reps.

Wall Ball 10/7kg

Kettlebell Swing 24/16kg

Weighted overhead walking Lunge 20/10kg

WOD - Tuesday, 20th August, 2013

1."Front Squat/Jerk"

3/1 - 3/1 - 3/1 - 3/1 - 3/1

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2. "OPT Flight Simulator"

Perform 5 x Double Unders and move up in 5's until you get to 50.

Then proceed to move down back to 5.

Trip up = same set number repeated.

WOD - Monday, 19th August, 2013

1. "Josh Caruso"

For Time -

43 x Squat Clean Thrusters 40/30kg

Run 2000m

138 Burpees

13 x 50m Shuttle Sprints

WOD - Saturday, 17th August, 2013

1. "Press"

3 - 3 - 3 - 3 - 3

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2. "The Chief"

As Many Rounds as Possible in 3 Minutes of -

3 x Cleans

6 x Push Up

9 x Squats

WOD - Friday, 16th August, 2013

1. For Time, 10 Rounds of -

7 x Toes to Bar

7 x Front Squats 60/40kg

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2. For Time, 10 Rounds of -

5 x Push Ups 

5 x Burpee Pull Ups

5 x Burpee Box Jumps 24/20"

"Havin Fun with Friends"

WOD - Thursday, 15th August, 2013

1. "Snatch"

1 - 1 - 1 - 1 - 1 - 1 - 1 - 1

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2. Proceed through the sequence completing as many reps as possible in 10 minutes of -

20 x Squat Snatch 35/20kg

20 x Squat Snatch 60/35kg

20 x Squat Snatch 75/45kg

AMRAP of Squat Snatch 90/55kg

WOD - Wednesday, 14th August, 2013

1. "Jerk"

3 - 3 - 3 - 3 - 3 

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2. As Many Rounds as Possible in 12 Minutes of -

BUY IN - 40 x Pull Ups

6 x Deadlift 110/75kg

8 x Push Ups

12 x Squats