WOD - Wednesday, 30th September, 2015

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

Row 200m

10 x Bench Press 50% of 1rm

Rest 1 Minute

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

10 Calories Air Bike

10 x Slam Ball 22/9kg

Rest 1 Minute

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

5 x DB Press 20/15kg

10 x Kettlebell Swings 24/16kg

Rest 1 Minute

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

30 x Double Unders

10 x Sit Ups

Rest 1 Minute

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

1 x Push Up

1 x Star Jump

2 x Walk Lunge

1 x Handstand Hold (2 sec - Freestanding if possible)

WOD - Tuesday, 29th September, 2015

1. Every Minute on the Minute for 10 Minutes -

2 x Power Clean + 1 Push Jerk

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

Run 100m

8 x Chest to Bar Pull Ups

16 x Push Ups

Rest 30 seconds

WOD - Monday, 28th September, 2015

1. "Back Squat"

3 - 3 - 3 - 3 - 3 - 3

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

5 x Deadlift 100/70kg

5 x Burpees (over the bar)

Rest 3 Minutes

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

5 x Snatch 45/30kg

25 x Double Unders

WOD - Saturday, 26th September, 2015

1. "Bench Press"

Take 15 minutes to find your heaviest -

5 Reps

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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

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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