1. Every 2 Minutes for 16 Minutes Perform -
Power Clean/Squat Clean/Jerk
1/1/2
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2. As Many Rounds as Possible in 10 Minutes of -
15 x Wall Ball 10/7kg
5 x Hang Clean 70/50kg
WOD - Saturday, 23rd August, 2014
1. "Bench Press"
10 - 10 - 10
all @ 65-70% of 1rm
15 minute cut off to complete 3 sets.
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2. In teams of 2 -
For Time -
300 x Wall Ball 10/7kg
1 partner working at a time while one partner rests. Swap as needed.
30 Minute Cut Off
Every time you swap roles = 20 x Burpees
WOD - Thursday, 21st August, 2014
1. As Many Rounds as Possible in 10 Minutes of -
4 x Handstand Push Ups
8 x Kettlebell Swings 32/24kg
12 x Walk Lunge
Straight into - As Many Rounds as Possible in 10 Minutes of -
Run 100m
2 x Wal Climbs
Straight into - As Many Rounds as Possible in 10 Minutes of -
10 x Sit Ups
12 x Goblet Squats 32/24kg
WOD - Wednesday, 20th August, 2014
1. "Jerk"
3 - 3 - 2 - 2 - 1 - 1
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2. As many Rounds as Possible in 15 Minutes of -
10 x Burpees (to a pull up bar)
10 x Box Jumps 24/20"
30 x Double Unders
So Glad to see this Legend home!!!
WOD - Tuesday, 19th August, 2014
1. 10 x 2 Minute Rounds of -
5 x Pull Ups
10 x Push Ups
15 x Squats
5 x Pull Ups
10 x Push Ups
15 x Squats
Maximum Distance Run (Your score will be the metres accumulated across all rounds)
Rest 1 Minute Between Rounds
WOD - Monday 18th August, 2014
1. Take 20 Minutes to Find your 1RM
"Back Squat"
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2. As many Rounds as Possible in 10 Minutes of -
5 x Chest to Overhead 50/35kg
5 x Thruster 50/35kg
7 x Toes to Bar
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