WOD - Friday, 13th September, 2013

1. As Many Rounds as Possible in 10 Minutes of -

5 x Deadlift 110/75kg

10 x Ring Dips

Run 100m

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2. As Many Rounds as Possible in 8 Minutes of -

3 x Cleans 90/55kg

6 x Toes to Bar

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3. As Many Rounds as Possible in 6 Minutes of -

3 x Thrusters 50/35kg

6 x Ring Rows

WOD - Thursday, 12th September, 2013

1. "Snatch High Pull"

3 - 3 - 3 - 3 - 3

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2. As Many Rounds as Possible in 14 Minutes of -

5 x Burpee Box Jump

30 x Double Unders

PD & EB

WOD - Wednesday, 11th September, 2013

1. For Time, 50, 40 , 30 of -

Wall Ball 10/7kg

Pull Ups

Push Ups

On completion of the above triplet -

Run 1600m

"I Got This"

WOD - Tuesday, 8th September, 2013

1. "Power Clean/Squat Clean/Jerk"

1/1/1 - 1/1/1 - 1/1/1 - 1/1/1 - 1/1/1

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2. As Many Rounds as Possible in 15 Minutes of -

Farmers Carry 50m 2 x 32/24kg

20 x Kettlebell Swings 32/24kg

Farmers Walk

WOD - Monday, 9th September, 2013

1. Take 12 Minutes to find your 20RM -

"Back Squat"

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2. As Many Reps as Possible in 3 Minutes for each of -

Handstand Push Ups

Thrusters 30/20kg

Box Jump 24/20

Knees to Elbow

WOD - Saturday, 7th September, 2013

1. As Many Rounds as Possible in 15 Minutes of -

5 x Box Jump 30/24"

6 x Split Jerk 80/55kg (Alternating Foot)

7 x Power Cleans 80/55kg

Immediately on Completion take 10 Minutes to find your 1RM -

"Front Squat"

Thank You to Our Prestigous sponsors

WOD - Friday, 6th September, 2013

1. For Time, with a 25 minute cut off -

5 Rounds of "CINDY"

"ISABEL"

"ANNIE"

AMRAP of "HELEN"