WOD - Wednesday, 6th November, 2013

1. "Back Squat"

5 - 5 - 5 - 5 - 5

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

1 x Deadlift 170/110kg

5 x Wall Ball 10/7kg

7 x Chest To Bar Pull Ups

WOD - Tuesday, 5th November, 2013

1. Every Minute on the Minute for 10 Minutes -

"Bear Complex"

1 x Squat Clean

1 x Chest to Overhead

1 x Back Squat

1 x Behind the Neck Jerk

Score will be total load for 10 lifts. Go up or down as needed. 1 failed attempt = 0kg

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2. For Time -

100 x Squats

15 x Push Ups

75 x Squats

25 x Push Ups

50 x Squats

35 x Push Ups

25 x Squats

45 x Push Ups

WOD - Monday, 4th November, 2013

1. "Press"

5 - 5 - 5 - 5 - 5

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2. For Time -

10 x Thrusters 42/30kg

Run 200m

20 x Thrusters 42/30kg

Run 400m

25 x Thrusters 42/30kg

Run 800m

WOD - Saturday, 2nd November, 2013

1. "Bench Press"

3 - 3 - 3 - 3 - 3

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

3 x Wall Climbs

6 x Box Jumps 30/24"

9 x Overhead Squats 50/35kg

WOD - Friday, 1st November, 2013

1. For Reps -

2 Minutes of Thrusters 45/30

2 Minutes of Chest to Bar Pull Ups

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2. For Reps -

3 Minutes of Squat Cleans 60/40kg

3 Minutes of Ring Dips

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3. As Many Reps as Possible in 5 Minutes of -

Double Unders

WOD - Thursday, 31st October, 2013

1. "Snatch"

3 - 3 - 2 - 2 - 1 - 1

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

3 x Snatch 70/42.5kg

9 x Burpees (Head Touch)

WOD - Wednesday, 30th October, 2013

1. For Reps, 5 Rounds of -

Run 400m

12 x Back Squat 75/45kg

Max Lunge Steps 75/45kg (In Front Rack)

4 Minutes for each round allocated/Your score will be amount of Lunge steps performed.