1. "Back Squat"
3 - 3 - 3 - 3 - 3
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2. As Many Rounds as Possible in 13 Minutes of -
2 x Thrusters 75/45kg
8 x Kettlebell Swings 32/24kg
12 x Burpees
WOD - Thursday, 28th November, 2013
1. "Jerk"
3 - 3 - 3 - 3 - 3
------------------
2. For Time -
Run 1600m
100 x Squats
75 x Push Ups
50 x Sit Ups
WOD - Wednesday , 27th November, 2013
1. "Deadlift"
Take 20 Minutes to find your 1RM
----------------------
2. As Many Rounds as Possible in 12 Minutes of -
4 x Pistol Squats (Alternating)
6 x Knees to Elbow
8 x Chest to Bar Pull ups
WOD - Tuesday, 26th November, 2013
1. As Many Rounds as Possible in 4 Minutes of -
5 x Hang Clean 60/40kg
3 x Jerk 60/40kg
Every Time the Bar is Dropped = 10 x Push Ups
--------------------------
2. As Many Rounds as Possible in 3 Minutes of -
3 x Front Squat 60/40kg
3 x Jerk 60/40kg
3 x Back Squat 60/40kg
-------------------------
3. As Many Rounds as Possible in 6 Minutes of -
5 x Burpees ( Head Touch)
25 x Double Unders
WOD - Monday, 25th November, 2013
1. "Morrison"
For Time, 50 - 40 - 30 - 20 - 10 of -
Wall Ball 10/7kg
Box Jump 24/20"
Kettlebell Swings 24/16kg
WOD - Saturday, 23rd November, 2013
1. Every Minute on the Minute for 15 Minutes for Total Load-
2 x Squat Clean & Jerk
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2. As Many Reps as Possible in 7 Minutes of -
3 x Thrusters 45/30kg
3 x Ring Dips
6 x Thrusters 45/30kg
6 x Ring Dips
9 x Thrusters 45/30kg
9 x Ring Dips
12 x Thrusters 45/30kg
12 x Ring Dips
15 Thrusters 45/30kg
15 x Ring Dips
18 x Thrusters 45/30kg
18 x Ring Dips
21 x Thrusters 45/30kg
21 x Ring Dips
24 x Thrusters 45/30kg
Infinite ascending ladder
----------------------
WOD - Friday, 22nd September, 2013
1. "Partner Workout"
Partners Will Alternate Reps, For Time -
50 x Clean & Jerk 70/42kg
50 x Burpee Pull Up
50 x Burpee Box Jump 24/20"
50 x Burpee Knees to Elbow
50 x Snatch 70/42kg
100 x Push Ups
(Partner must be holding top of Push Up for rep to count)
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