1. In teams of 3 - 4 Rounds For Reps -
1 Minute Bench Press 50/35kg
Rest 1 Minute
1 Minute DB Push Press 20/15kg
Rest 1 Minute
1 Minute Back Squat 100/70kg
Rest 1 Minute
1 Minute Deadlift 120/80kg
Rest 1 Minute
WOD - Tuesday, 11th August, 2015
1. With a 10 Minute Cap, Perform -
3 Rounds of -
25 x Kettlebell Swings 24/16kg
25 x Wall Ball 10/7kg
Rest 1 Minute -
2. With a 10 Minute Cap, Perform -
3 Rounds of -
20 x Slam Ball 22/9kg
20 x Goblet Squat 22/9kg
Rest 1 Minute -
3. With a 10 Minute Cap, Perform -
3 Rounds of -
80 x Double Unders
50 x Sit Ups/30 x Toes to Bar
Monday, 10th August, 2015
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
----------------------------
Rest 1 Minute
--------------------------
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
--------------------------
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
----------------------------
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
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