WOD - Monday, 15th September, 2014

1. "Power Clean"

1 set every 90 seconds

3 - 2 - 2 - 2 - 3 - 3 - 3 - 3

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2. For Reps, 7 Minutes of -

3 x Clean and Jerk 62/40kg

3 x Toes to Bar

6 x Clean and Jerk 62/40kg

6 x Toes to Bar

9 x Clean and Jerk 62/40kg

9 x Toes to Bar

etc, etc, etc increasing by increments of 3 until the end of the 7 minutes.

WOD - Saturday, 13th September, 2014

1. For Time, 10 Rounds of -

10 x Weighted Sit Ups

10 x Squats (with plate)

Run 100m

Rest 1 Minute

WOD - Friday, 12th September, 2014

1. As Many Rounds as Possible in 3 Minutes of -

6 x Kettlebell Swings 32/24kg

8 x Burpees (to a pull up bar)

10 x Front Squats 40/30kg

12 x Hang Cleans 40/30kg

Run 200 (50m Shuttles)

Rest 2 Minutes

As Many Rounds as Possible in 5 Minutes of -

6 x Kettlebell Swings 32/24kg

8 x Burpees (to a pull up bar)

10 x Front Squats 50/35kg

12 x Hang Cleans 50/35kg

Run 200 (50m Shuttles)

Rest 2 Minutes

As Many Rounds as Possible in 7 Minutes of -

6 x Kettlebell Swings 32/24kg

8 x Burpees (to a pull up bar)

10 x Front Squats 60/40kg

12 x Hang Cleans 60/40kg

Run 200 (50m Shuttles)

Rest 2 Minutes

As Many Rounds as Possible in 10 Minutes of -

6 x Kettlebell Swings 32/24kg

8 x Burpees (to a pull up bar)

10 x Front Squats 70/47kg

12 x Hang Cleans 70/47kg

Run 200 (50m Shuttles)

WOD - Thursday, 11th September, 2014

1. For Time -

Run 1600m

40 x Wall Ball 10/7kg

Run 1200m

30 x Wall Ball 10/7kg

Run 800m

20 x Wall Ball 10/7kg

Run 400m

10 x Wall Ball 10/7kg

Run 200m

5 x Wall Ball 10/7kg

WOD - Wednesday, 10th September, 2014

1. "Back Squat"

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

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2. As Many Rounds as Possible in 11 Minutes of -

1 x Squat Clean 100/60kg

5 x Chest to Bar Pull Ups

7 x Box Jumps 30/24"

WOD - Tuesday, 9th September, 2014

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

9 x Overhead Squat 40/30kg

3 x Bar Muscle Up/Strict Pull Up

1 x Strict Handstand Push Up

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2. As Many Rounds as Possible in 10 Minutes of -

15 x Deadlift 60/40kg

15 x Push Ups

15 x Walk Lunge

WOD - Monday, 8th September, 2014

1. "Jerk"

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

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2. For Time -

50 x Burpees (to a pull up bar)

100 x Kettlebell Swings 24/16kg

200 x Double Unders