WOD - Thursday, 7th August, 2014

1. As Many Rounds as Possible in 30 Minutes of -

In Groups of 2 -

5 x Clean and Jerk 60/40kg

1 Round of "Cindy"

5 x Snatch 60/40kg

Run 100m (as a team)

Partner 1 will perform first movement (c&J) while partner 2 will perform 1 round of "Cindy". Partner 1 will then perform 5 x Snatch. 

Both team members will run 100m together.

On return from the run Partner 2 will perform first movement (c&j) .....etc etc as above.

WOD - Wednesday, 6th August, 2014

1. "Front Squat"

3 - 1 - 1 - 2 - 3 - 3 - 3 - 3

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2. As Many Rounds as Possible in 15 Minutes of -

12 x Wall Ball 10/7kg

8 x Burpee Box Jumps 30/24"

Rest 30 Seconds

"It's great to be around people who positively affect yours and your families life......Everyday"

WOD - Tuesday, 5th August, 2014

1. "Overhead Squat"

Take 15 Minutes to find a 1RM

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2. "M.U Biathlon"

For Time -

Run 400m

18 x Muscle Ups (36 x Pull Ups)

Run 400m

15 x Muscle Ups (30 x Pull Ups)

Run 400m

12 x Muscle Ups (24 x Pull Ups)

Every time you Break a set = 200m Run

WOD - Monday, 4th August, 2014

1. "Press"

3 - 3 - 3 - 3 - 3

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2. As Many Rounds as Possible in 15 Minutes of -

5 x Hang Snatch 40/30kg

5 x Hang Clean and Jerk 40/30kg

5 x Chest to Overhead 40/30kg

30 x Double Unders

WOD - Saturday, 2nd August, 2014

1. "Bench Press"

5 - 5 - 5 - 5 - 5

All at 75% of 1RM

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

5 x Thrusters 45/32kg

10 x Burpees (To a Pull Up Bar)

10 x Thrusters 45/32

15 x Burpees (To a Pull Up Bar)

15 x Thrusters 45/32kg

20 x Burpees (To a Pull Up Bar)

WOD - Friday, 1st August, 2014

1. "Squat Clean and Jerk"

2@80% - 2@85% - 1@90% - 1@95% - 1@100% - 1@90%

Minimum 3 Minutes rest between sets

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2. As Many Rounds as Possible in 12 Minutes of -

20 x Walk Lunge 30/20kg Barbell Overhead

20 x Toes to Bar 

10 x Strict Press 30/20kg

WOD - Thursday, 31st July, 2014

1. For Time -

Run

10 Rounds of -

10 x Chest To Bar Pull Ups

10 x Kettlebell Swings 32/24kg

5 x Back Squat Body Weight