1. "Bench Press"
Take 15 minutes to find your heaviest -
5 Reps
--------------------------
2. For Time, 3 Rounds of -
Run 400m
30 x Back Squats 40/30kg
WOD - Friday, 25th September, 2015
1. For Time,
9 - 6 - 3 of -
Bar Muscle Ups
Deadlift 140/95kg
Rest 3 Minutes, then -
12 - 9 - 6 of -
Thruster 60/40kg
Chest to Bar Pull Ups
Rest 3 Minutes -
15 - 12 - 9 of -
Sumo Deadlift High Pull 40/30kg
Pull Ups
Rest 3 Minutes -
50cal Air Bike or 45cal Row or 800m Run
25 Minute Cut Off
WOD - Thursday, 24th September, 2015
1. Take 15 Minutes to find your heaviest -
Front Squat
-----------------
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)
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
----------------------
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
---------------------
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)
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