WOD - Saturday, 20th June, 2015

1. For Time -

Run 800m (2 x 400m Shuttles)

10 Rounds of -

6 x Handstand Push Ups

10 x Burpees (Head Touch)

Then,

25 x One Arm Thrusters 20/15kg Dumbbell (Left)

25 x One Arm Thrusters 20/15kg Dumbbell (Right)

100 Calories Row/Bike/100 x Slam Ball 22/9kg 

(Rowers and Bikes must be taken before athlete can choose to slam ball) 

(25 Minute Cap)

WOD - Friday, 19th June, 2015

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

3 x Muscle Ups/9 x Ring Dips

9 x Toes to Bar

15 x Sumo Deadlift High Pull 32/24kg (KB)

21 x Alternate Jumping Lunge (or squats if needed)

27 x Double Unders 

Rest 2 Minutes

2. As Many Rounds as Possible in 5 Minutes of -

3 x Muscle Ups/9 x Ring Dips

9 x Toes to Bar

15 x Sumo Deadlift High Pull 32/24kg (KB)

21 x Alternate Jumping Lunge (or squats if needed)

27 x Double Unders 

Rest 2 Minutes

3. As Many Rounds as Possible in 7 Minutes of -

3 x Muscle Ups/9 x Ring Dips

9 x Toes to Bar

15 x Sumo Deadlift High Pull 32/24kg (KB)

21 x Alternate Jumping Lunge (or squats if needed)

27 x Double Unders 

Rest 2 Minutes

4. As Many Rounds as Possible in 9 Minutes of -

3 x Muscle Ups/9 x Ring Dips

9 x Toes to Bar

15 x Sumo Deadlift High Pull 32/24kg (KB)

21 x Alternate Jumping Lunge (or squats if needed)

27 x Double Unders 

Rest 2 Minutes

5. With a 3 Minute Cap, Perform for Time -

3 x Muscle Ups/9 x Ring Dips

9 x Toes to Bar

15 x Sumo Deadlift High Pull 32/24kg (KB)

21 x Alternate Jumping Lunge (or squats if needed)

27 x Double Unders 

WOD - Thursday, 18th June, 2015

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

5 x Burpee Box Jumps 24/20"

5 x Burpee Pull Ups

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

10 Metre Handstand Walk (30 second HS Hold/DB Hold overhead)

15 x Squats

10 Metre Handstand Walk (30 second HS Hold/DB Hold overhead)

15 x Kettlebell Swings 24/16

WOD - Wednesday, 17th June, 2015

1. With a 10 Minute Cap, Perform For Time -

30 x Clean and Jerk 80/50kg

Immediately into -

2. With a 10 Minute Cap, Perform for Time -

30 x Deadlifts 80/50kg

15 x Snatches 70/45kg

Immediately into -

3. With a 10 Minute Cap, Perform for Time -

30 x Back Squat 75/45kg

30 x Strict Pull Ups

WOD - Tuesday, 16th June, 2015

1. In teams of 4, For Time -

400 x Burpees

Row 9KM

Ride 10KM

600 x Wall Ball 10/7kg

Rotate Roles every 30 Wall Ball.

When Wall Ball has been finished change roles as needed.

WOD - Monday, 15th June, 2015

1. Back Squat

3 - 3 - 3 - 3 - 3

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2. As Many Rounds as Possible in 16 Minutes of -

10mtr Bear Crawl

10 x Kettlebell Swing 32/24kg

10mtr Bear Crawl

10 x Handstand Push Ups

Run 200m

WOD - Saturday, 13th June, 2015

1. "Bench Press"

5 - 5 - 5 - 5 - 5

all @75%

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2. For Time - 15, 12, 9, 6 of -

Burpee (Lateral jump over bar)

Front Squat 70/45kg

Push Jerk 70/45kg

10 Minute cap