WOD - Tuesday, 22nd October, 2013

1. As Many Rounds as Possible in 25 Minutes of -

70 x Burpees

30 x Toes to Bar

50 x Kettlebell Swings 24/20kg

40 x Pull Ups

30 x Handstand Push Ups

"Ordinary Everyday Heroes Never Forget Where They Came From"

"Its what makes the Hero, The Champion"

WOD - Monday, 21st October, 2013

1. "Back Squat"

3 - 3 - 3 - 3 - 3

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

20 x Chest To Overhead 50/35kg

20 x Box Jump 24/20"

10 x Thruster 50/35

"Soar like an Eagle"

WOD - Saturday, 19th October, 2013

1. "Bench Press"

5 - 5 - 5 - 5 - 5

70% - 85% of 1rm

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2. For Time, 3 Rounds of -

20 x Kettlebell Swings 32/24kg

20 x Burpees 

Run 800m

"15 Minute Cut Off"

"Pip, you're dearly missed"

WOD - Friday, 18th October, 2013

Rope Climb Practice

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2. For Time, 5 Rounds of -

12 x Toes to Bar

10 x Deadlift 100/70kg 

8 x Handstand Push ups

----4 x Rope Climbs (Optional)---

WOD - Thursday, 17th October, 2013

1. "Front Squat"

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

70% - 105% of your 1RM - No more than 2 min rest between each set.

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2. As Many Rounds Possible in 18 Minutes of -

10 x Box Jump Overs

15 Wall Ball 10/7kg

30 x Double Unders

"Home Plate"

WOD - Wednesday, 16th October, 2013

1.  As Many Rounds as Possible in 7 Minutes of -

6 x Chest To Bar Pull Ups

6 x Chest to Overhead 60/40kg

6 x Front Squat 60/40kg

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

16 x Push Ups

8 x Pull Ups

6 x Walk Lunge 60/40kg (Overhead)

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3. As Many Rounds a Possible in 7 Minutes of -

Run 400m

Rest 30sec

"...let's have some fun"

WOD - Tuesday, 15th October, 2013

1. "Power Clean"

5 - 5 - 5 - 5

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2. As Many Rounds as Possible in 9 Minutes of -

20 x Burpees

5 x Deadlifts 150/95kg

5 x Muscle Ups