1. With a 25 Minute Time Cap -
Run 2400Metres
30 x Snatch 60/40kg
30 x Burpees
30 x Clean & Jerk 60/40kg
30 x Burpees
Max Double Unders
Our Dear Friend.
WOD - Monday, 2nd December, 2013
1. "Hang Power Clean"
2 - 2 - 2 - 2 - 2
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2. For Time, 5 Rounds of -
10 x Thrusters 45/32kg
10 x Chest to Bar Pull Ups
WOD - 30th November, 2013
1. With an 9 Minute Time Cap -
30 x Wall Climbs
Max Muscle Ups
----------------------
2. With a 5 Minute Time Cap -
Run 800m
Max Bar Muscle Ups
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3. Take time remaining in session to find your 1RM -
Front Squat
Good Luck Al!
WOD - Friday, 29th November, 2013
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
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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
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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
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