WOD - Friday, 25th October, 2013

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

75 x Wall Ball 10/7kg

45 x Double Unders

15 x Muscle Ups

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

2. As Many Rounds as Possible in 5 Minutes of -

5 x Chest To Overhead 50/35kg

10 x Deadlift 50/35kg

15 x Box Jumps 24/20"

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

3. Tabata 

Knees to Elbow/Sit Ups

"Brycey"

WOD - Thursday, 24th October, 2013

1. "Jerk"

3 - 3 - 3 - 3 - 3

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

2. Every Minute on the Minute for 10 Minutes -

1 x Power Snatch @ 75% of 1RM

1 x Squat Snatch @75% of 1RM

2 x Overhead Squat @75% of 1RM

WOD - Wednesday, 23rd October, 2013

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)---