WOD - Thursday, 24th September, 2015

1. Take 15 Minutes to find your heaviest -

Front Squat

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2. In teams of 2, For Time -

100 x Snatch 60/40kg (5 each at a time)

100 x Box Jumps 24/20" (5 each at a time)
Run 2km (1 x 100m shuttle at a time)

WOD - Wednesday, 23rd September, 2015

1. Every 3 Minutes for 24 Minutes, Perform -

10 x Burpees

12 x Toes to Bar

20 x Wall Ball 10/7kg

Then, Immediately following the above, take 12 Minutes to find your heaviest -

Hang Power Clean

WOD - Tuesday, 22nd September, 2015

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

5 x Strict Pull Ups

10 x Kettlbell Swings 32/24kg

Rest 3 Minutes

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

5 x Strict Handstand Push Ups

10 x Goblet Squat 32/24kg

30 x Double Unders

Rest 3 Minutes

3. As Many Rounds as Possible in 13 Minutes -

Run 400m

10 x Deadlift 80/55kg

15 x Chest to Bar Pull Ups

WOD - Monday, 21st September, 2015

1. "Press"

3 - 3 - 3 - 3 - 3

all between 75% and 80% of 1rm

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

15 x Clean and Jerk 60/40kg

Rest 1 Minute

15 x Clean and Jerk 70/45kg

Rest 1 Minute

15 x Clean and jerk 80/50kg

Rest 1 Minute

15 x Clean and Jerk 100/65kg

Rest 1 Minute

15 x Clean and Jerk 110/70kg

Rest 1 Minute

15 x Clean and Jerk 117.5/75kg

WOD - Saturday, 19th September, 2015

1. "Bench Press"

Take 12 Minutes to find  your heaviest 3 reps

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2. With 10 Minute Cap, Perform -

Run 1600m

Max Rounds of -

10 x Toes to Bar/20 x Sit Ups

3 x Overhead Squat @70% of 1rm 

(no racks, unless injury doesn't allow transition)

WOD - Friday, 18th September, 2015

1. For Time -

100 x Double Unders

1 x Snatch @60% of 1rm

Run/Row 100m

90 x Double Unders

1 x Snatch @70% of 1rm

Run/Row 200m

80 x Double Unders

1 x Snatch @80% of 1rm

Run/Row 300m

70 x Double Unders

1 x Snatch @85% of 1rm

Run/Row 400m

60 x Double Unders

1 x Snatch @90% of 1rm

Run/Row 500m

50 x Double Unders

1 x Snatch @95%

Run/Row 600m

40 x Double Unders

1 x Snatch @1rm

Every time a snatch attempt is missed you must perform 5 x Clean and Jerk at the snatch weight missed before moving on to next run/row.

This includes the final lift of the WOD -

WOD - Thursday, 17th September, 2015

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

10 x Burpee Pull Overs

30 x Squats

Run 200m

Rest 2 Minutes -

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

????????????

Going to miss this amazing human.