1. "Hammer"
For Time, 5 Rounds of -
5 x Power Cleans 60/40kg
10 x Front Squats 60/40kg
5 x Chest to Overhead 60/40kg
20 x Pull Ups
Rest 90 seconds between rounds
WOD - Saturday, 8th August, 2015
1. In groups of 3, For Reps -
5 Minutes of Each -
Squats
Air Bike (Calories)
Push Ups
Pull Ups
Sit Ups
100m Relay (2 x 50m shuttles)
Slam Ball 22/9kg
1 Person working at a time.
Swap as often as needed.
Run will work as relay.
WOD - Friday, 7th August, 2015
1. As Many Rounds as Possible in 4 Minutes of -
5 x Burpee Pull Ups
10 x Kettlebell Swings 32/24kg
30 x Double Unders
3 x Burpee Bar Muscle Up
6 x Deadlift 100/70kg
30 x Double Unders
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Rest 1 Minute
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2. As Many Rounds as Possible in 5 Minutes of -
5 x Burpee Pull Ups
10 x Kettlebell Swings 32/24kg
30 x Double Unders
3 x Burpee Bar Muscle Up
6 x Deadlift 100/70kg
30 x Double Unders
--------------------------
Rest 2 Minute
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3. As Many Rounds as Possible in 6 Minutes of -
5 x Burpee Pull Ups
10 x Kettlebell Swings 32/24kg
30 x Double Unders
3 x Burpee Bar Muscle Up
6 x Deadlift 100/70kg
30 x Double Unders
---------------------------
Rest 1 Minute
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4. As Many Rounds as Possible in 3 Minutes of -
5 x Burpees
20 x Double Unders
"Can't Keep Up with this stuff - Khalipa "Peanut Butter Smash"
WOD - Thursday, 6th August, 2015
1. As Many Rounds as Possible in 25 Minutes of -
100m Run
30 x Double Unders
20 x Toes to Bar (Strict Knee Raise)
15 x Push Ups
10 x Back Squat 20kg
5 x Med Ball Throws
Rest 1 Minute.
WOD - Wednesday, 5th August, 2015
1. "Front Squat"
7 - 7 - 7 - 7 - 7
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2. As Many Rounds as Possible in 12 Minutes of -
30 x Power Cleans 70/45kg
25 x Muscle Ups
20 x Handstand Push Ups
WOD - Tuesday, 4th August, 2015
1. As Many Rounds as Possible in 15 Minutes of -
10 x Kettlebell Swings 24/16kg
10 x Wall Ball 10/7kg
10 x Burpee Box Jump 24/20"
Rest 1 Minute
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2. As Many Rounds as Possible in 10 Minutes of -
10 x Kettlebell Clean and Jerk 24/16kg
10 x Goblet Squats 24/16kg
10 x Step Ups (Holding KB in Goblet Hold) 24/16kg
WOD - Monday, 3rd August, 2015
1. Take 12 Minutes to find a Heavy Single of -
Snatch
Then, 3 x 1 @90% of heavy single
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2. As Many Rounds as Possible in 10 Minutes of -
5 x Deadlift 80/50kg
4 x Hang Clean 80/50kg
4 x Hang Clean 80/50kg
3 x Front Squat 80/50kg
2 x Chest to Overhead 80/50kg
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