1. "Clean High Pull"
3 - 3 - 3 - 3 - 3
"100 - 110% of Max Clean - Slow Controlled Eccentric"
-------------------
2. For Time, 3 Rounds of -
10 x Power Clean 75/45kg
20 x Wall Ball 10/7kg
4 x 50m Sprints
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
-----------------
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
--------------------
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
-----------------------
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.
-------------------------
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"
"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
------------------------
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)
---------------------
3. As Many Rounds a Possible in 7 Minutes of -
Run 400m
Rest 30sec
"...let's have some fun"
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