WOD - Saturday, 30th May, 2015

1. "Back Squat"

3@70% - 3@75% - 3@80% - 3@85% - 3RM

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2. With a 12 Minute Cap, Perform -

100 x Burpees (to a pull up bar)

20 x Chest to Overhead 60/40kg

30 x Back Squat 60/40kg

Max Reps Hollow Rock

WOD - Friday, 29th May, 2015

1. In Teams of 2, As Many Reps as Possible in 6 Minutes of -

Calories on Air Bike

Rest 1 Minute

2. In Teams of 2, As Many Reps as Possible in 6 Minutes of -

Row for Calories

Rest 1 Minute

3. In Teams of 2, As Many Reps as Possible in 6 Minutes of -

Med Ball Cleans 10/7kg

Rest 1 Minute

4. In Teams of 2, As Many Reps as Possible in 6 Minutes of -

Toes to Bar/Sit Ups

Rest 1 Minute

5. In Teams of 2, As Many Reps as Possible in 6 Minutes of -

Dumbbell Snatch 20/15kg

One person working at a time

WOD - Thursday, 28th May, 2015

1. Ring Dip Ladder

On a running clock complete -

1 for first minute 

2 for second minute

3 for third minute

4 for fourth minute

etc, etc, ...............

On the minute where you cannot continue with ring dips, rest 2 Minutes -

then,

2. Snatch 60/40kg/Burpee (Lateral Jump Over Bar)

On a running clock complete -

1 of each for first minute 

2 of each for second minute

3 of each for third minute

4 of each for fourth minute

etc, etc, ...............

WOD - Wednesday, 27th May, 2015

1. Every Minute on the Minute for 8 Minutes -

2 x Power Clean

Start at 60% of 1rm and increase by 5% each minute.

If any reps are failed then you will not continue to the next minutes lifts.

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2. As Many Rounds as Possible in 5 Minutes -

3 x Power Clean 60/40kg

6 x Front Squat 60/40kg

3 x Bar Muscle Ups/6 x Strict Pull Ups

Rest 2 Minute -

As Many Rounds as Possible in 4 Minutes -

2 x Power Clean 80/50kg

4 x Front Squat

3 x Burpee Box Jump 30/24"

Rest 2 Minute -

As Many Rounds as Possible in 3 Minutes of -

1 x Power Clean 100/60kg

2 x Front Squat 100/60kg

3 x Strict Handstand Push Up/6 x Handstand Push

WOD - Tuesday, 26th May, 2015

1. Every 2 Minutes for 10 Minutes Perform -

50 x Double Unders

10 x Sumo Deadlift High Pull 40/30kg

Immediately into -

Every 2 Minutes for 10 Minutes Perform -

10 x Chest to Overhead 40/30kg

15 x Wall Ball 10/7kg

Immediately into -

Every 2 Minutes for  10 Minutes -

15 x Kettlebell Swings 24/16kg

Run 200m

WOD - Monday, 25th May, 2015

1. "Back Squat"

5 - 5 - 5 - 5 - 5

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2. As Many Rounds as Possible in 17 Minutes of -

1RD of "Cindy" (5 x Pull Ups, 10 x Push Ups, 15 x Squats)

3 x Deadlift 150/100kg

10 x Toes To Bar

WOD - Sunday, 24th May, 2015 - Recovery WOD

1. Do not exceed 75% of perceived maximal effort for a) & b)-

a) With a 10 Min Cap

Row 1600m

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b) With a 10 Min Cap

Air Bike 100cal

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c) As Many Rounds as Possible in 10 Minutes of -

30 seconds Hold Bottom of Squat

30 seconds Handstand Hold

30 seconds Hold Chin Over Pull Bar (Underhand Grip/hollow body position)

30 seconds Top of the Push Up