WOD - Tuesday, 21st July, 2015

1. As Many Rounds as Possible in 20 Minutes of -

5 x Chest to Bar Pull Ups

8 x Ring Push Ups

11 x Wall Ball 10/7kg

--------------------------

2. As Many Rounds as Possible in 6 Minutes of -

30 seconds Hanging from pull up bar (lats contracted)

30 seconds handstand hold

30 seconds hollow hold

WOD - Monday, 20th July, 2015

1. Every Minute on the Minute for 8 Minutes -

3 x Power Snatch @70%

-----------------------

2. For Time, 3 Rounds of -

10 x Handstand Push Ups

8 x Thrusters 60/40kg

60 x Double Unders

WOD - Saturday, 18th July, 2015

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

6 x Handstand Push Ups

12 x Walk Lunge (20kg Weight Plate Overhead)

-------------------

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

10 x Snatch 30/20kg

10 x Overhead Squat 30/20kg

WOD - Friday, 17th July, 2015

1. Take 12 Minutes to Find a Heavy 3 Reps of -

Press

-------------------------

2. Every 3 Minutes for 15 Minutes, Perform -

10 x Strict Pull Ups/6 x Muscle Ups

12 x Med Ball Cleans 10/7kg

50 x Double Unders

WOD - Thursday, 16th July, 2015

1. For Time, 5 Rounds of -

Run 400m

20 x Deadlift 65/42kg

20 x Push Ups

10 x Deadlifts 65/42kg

10 x Push Ups

--------------------

2. 10 sec hold then 5 sec rest, for 5 minutes continuously of a -

Hollow Hold

WOD - Wednesday, 15th July, 2015

1. Every 90 Seconds for 6 Sets -

2 x Squat Clean

1 x Power Jerk

all between 75 and 80% of 1rm Clean and Jerk

--------------------------

2. In Teams of 2, As Many Rounds as Possible in 15 Minutes of -

10 x Slam Ball 22/9kg (5 each partner)

10 x Toes to Bar (5 each partner - sit ups x 2)

10 x Goblet Squat 22/9kg Slam Ball (5 each partner)

WOD - Tuesday, 14th July, 2015

1. As Many Rounds as Possible in 6 Minutes of -

10 x Dumbbell Snatch 20/15kg (Alternate Arms)

10 x Wall Ball 10/7kg

Rest 1 Minute -

2. As Many Calories as Possible in 6 Minutes of -

Rowing

Rest 1 Minute

3. As Many Rounds as Possible in 6 Minutes of -

10 x Calories Air Bike

10 x Burpees (to a pull ups bar)

Rest 7 Minute -

4. As Many Rounds as Possible in 6 Minutes of -

10 x Box Jumps 30/24"

30 x Double Unders

Rest 1 Minute

5. As Many Rounds as Possible in 6 Minutes of -

20 x Chest to Overhead 40/30kg

Run 100m