WOD - Wednesday, 9th October, 2013

1. "Snatch"

2 - 2 - 2 - 2 - 2

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2. As Many Reps as Possible in 10 Minutes of -

1 x Snatch 75/45kg

2 x Box Jump 30/24"

2 x Snatch 75/45kg

4 x Box Jump 30/24"

3 x Snatch 75/45kg

6 x Box Jump 30/24"

4 x Snatch 75/45kg

8 x Box Jump 30/24

5 x Snatch 75/45kg

10 x Box Jump 30/24"

etc, etc (infinite ladder)

"Love This"

WOD - Tuesday, 8th October, 2013

1. "Holbrook"

For Time, 10 Rounds of -

5 x Thrusters 50/35kg

10 x Pull Ups

Run 100m

Rest 1 Minute

"Let's get to Work"

WOD - Monday, 7th October, 2013

1. "Back Squat"

5 - 5 - 5 - 5 - 5

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2. "Barbell Complex"

Every Minute on the Minute for 12 Minutes at 70% of your 1rm Clean and Jerk

Power Clean

Hang Squat Clean

Squat Clean

Jerk

WOD - Saturday, 5th October, 2013

1. "Bench Press"

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

75% - 102.5% of 1RM

---------------------------

2. Each For Time -

3 x 800m Run/Row

Precisely 3 Minutes Between Each Effort

WOD - Friday, October 4th, 2013

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

3 x Cleans 100/62kg

30 x Squats

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2. For Time, 10, 9, 8 , 7, 6, 5, 6, 7, 8, 9, 10 of -

Toes to Bar

Back Squat 50/35kg

WOD - Thursday, 3rd October, 2013

1. As Many Rounds as Possible in 25 Minutes -

Run 500m

2 Rounds of -

10 x Pull Ups

10 x Push Ups

30 x Walking Lunge 

WOD - Wednesday, 2nd October, 2013

1. Take 12 Minutes to find your 2RM -

"Press"

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2. For Time, 5 Rounds of -

4 x Deadlift 160/100kg

8 x Handstand Push Ups

15 x Burpees (Head Touch)

Rest 1 Minute

"Enough Said"