1. "HotShots 19"
For Time, 6 Rounds of -
30 x Squats
19 x Power Cleans 60/40kg
7 x Strict Pull Ups
Run 400m
WOD - Thursday, 7th November, 2013
1. "Partner WOD"
As Many Rounds as Possible in 25 Minutes of -
100 x Double Unders
50 x Kettlebell Swings 32/24kg
2 x 100m Relay (1 for each partner)
One Partner Working at a Time
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
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