WOD - Saturday, 30 August, 2014

1. Warm Up - Then, Take 10 Minutes to find your 3 Rep Max -

"Front Squat"

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2. In teams of 4 Complete the following Relay, For Time -

30 x Calorie Row

30 x Burpees Over The Bar

30 x Hang Clean 62/42kg or 47/35kg

WOD Demo's

WOD - Friday, 29th August, 2014

1. In Teams of 4 (Preferably 2 Men/2Women) -

For max reps:

Male athletes complete as many reps as possible in 12 minutes of:

30 x double-unders

15 x power snatches

Then,

Female athletes complete as many reps as possible in 12 minutes of:

30 x double-unders

15 x power snatches

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Important Details Below for scaling/demo

 

Rxd Division

35 / 25 kg. snatch

 

Masters Division

30 / 20 kg snatch

 

Scaled Division

60 single-unders (in place of double-unders)

30 / 20kg. snatch

"WOD Demo"

 

WOD - Thursday, 28th August, 2014

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

20 x Overhead Squats 20kg

20 x Burpees (To a Pull Up Bar)

40 x Double Unders

Run 400m

WOD - Wednesday, 27th August, 2014

1. "Back Squat"

3 - 2 - 3 - 3 - 3 - 3

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2. For Time - 

"Grace"

30 x Clean and Jerk 60/40kg

Then,

30 x Muscle Ups (50 x Pull Ups/50 x Push Ups)

WOD - Tuesday, 26th August, 2014

1. For Time - (between 0 and 20 Minutes)

"Isabel"

30 x Snatch 60/40kg

"Helen"

3 Rounds of -

 Run 400m

21 x Kettlebell Swings 24/16

12 x Pull Ups

Then, For Time - (between 20 and 28 Minutes)

"Annie"

50 - 40 - 30 - 20 - 10 of -

Double Unders

Sit Ups

WOD - Monday, 25th August, 2014

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