1. Take 12 Minutes to Find Your 1RM -
Bench Press
-----------------------
2. As Many Rounds as Possible in 20 Minutes of -
Run 400m
10 x Burpee Pull Ups
15 x Burpee Box Jumps
50 x Squats
WOD - Friday, 26th September, 2014
1. Every Minute on the Minute for 10 Minutes -
15 Seconds Handstand Hold (facing wall - Wall Climb into position)
5 x Toes to Bar/Sit Ups
-------------------------
As Many Rounds as Possible in 15 Minutes of -
10m Handstand Walk (or 30 seconds top of the push up)
10 x Strict Ring Dips
10 x Med Ball Cleans 10/7kg
Run 100m
WOD - Thursday, 25th September, 2014
1. Record your time for each specified task in time allocated -
0 - 5 Minutes
50 x Wall Ball 10/7kg
5 - 10 Minutes -
20 x Muscle Ups/35 x Chest to Bar Pull Ups
10 - 15 Minutes -
50 x Burpees (to a pull up bar)
15 - 20 Minutes -
25 x Deadlift 100/70kg
25 x Handstand Push Up
20 - 25 Minutes -
Run 800m
25 - 30 Minutes -
Row 800m
WOD - Wednesday, 24th September, 2014
1. "Push Press"
3 - 1 - 1 - 2 - 1 - 3 - 3
-----------------------------
2. For Time, 1 - 10 -
Snatch 75/42kg
30 x Double Unders
WOD - Tuesday 23rd September, 2014
1. As Many Rounds as Possible in 25 Minutes of -
2 Rounds of -
"DT"
12 x Deadlift 70/47kg
9 x Hang Clean 70/45kg
6 x Chest to Overhead 70/45kg
2 Rounds of -
"Cindy"
5 x Pull Ups
10 x Push Ups
15 x Squats
2 Rounds of -
"Helen"
Run 400m
21 x Kettlebell Swings 24/16kg
12 x Pull Ups
WOD - Monday, 22nd September, 2014
1. "Snatch"
1 - 1 - 1 - 1 - 1 - 1 - 1 - 1
-------------------------
2. For Time, 1- 10 of -
Box Jump 30/24"
Handstand Push Up
Strict Pull Up
WOD - Saturday, 20th September, 2014
1. Take 10 Minutes to find your 2RM -
Bench Press
------------------------
2. In Teams of 4, For Time -
150 x Wall Ball 10/7kg
100 x Cleans 70/47
50 x Muscle Ups/Chest to Bar Pull Ups
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