WOD - Friday, 9th October, 2015

1. As Many Rounds as Possible in 30 Minutes of -

8 x Strict Pull Ups

12 x Thrusters 40/30kg (DB's for BBF)

Rest 30 seconds

10 x Hang Snatch 40/30kg (DB Snatch - 5 ea/arm for BBF)

12 x Toes To Bar/Sit Ups (x2)

Rest 30 Seconds

5 x Strict Handstand Push Ups

10 x Burpees (Over the bar)

Rest 30 seconds

WOD - Thursday, 8th October, 2015

1. Every Minute on the Minute for 10 Minutes -

1 x Clean & Jerk

Starting at 25kg below 1rm and increase by 2.5kg each minute.

If one lift is missed do not increase weight the following minute.


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2. As Many Rounds as Possible in 12 Minutes of -

12 x Chest to Overhead 50/35kg
12 x Box Jump 24/20"

WOD - Wednesday, 7th October, 2015

1.  With a 40 Minute Cap, Perform -

Run/Row/Ride 1600m

Rest 3 Minutes

Run 1200m

Rest 3 Minutes

Run 800m

Rest 3 Minutes

Run 400m 

Rest 2 Minutes

Run 400m

Rest 2 Minutes

Run 400m

Time Remaining - Max Jumping Pull Ups/Max Muscle Ups

WOD - Tuesday, 6th October, 2015

1. "Back Squat"

3 - 3 - 3 - 3 - 3

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2. For Time -

25 x Burpees (onto a plate)

50 x Double Unders

75 x Squats

WOD - Monday, 5th October, 2015

1. In teams of 2 - For Time, 2 Rounds of -

Run 200m (as a team with your Kettlebell 24/16)

100 x Kettlebell Swings 24/16kg

Run 200m (as a team with your Kettlebell 24/16kg)

100 x Goblet Squats 24/16kg

Run 200m (as a team with your Kettlebell 24/16kg)

WOD - Saturday, 3rd of October, 2015

1. In teams of 2, For Time -

100 x Burpee Box Jumps (1 for 1)

100 x Handstand Push Ups/DB Push Press (5 for 5)

100 x DB Thrusters 20/15kg (5 for 5)

100 x Toes to Bar/Sit Ups (5 for 5)

WOD - Friday, 2nd October, 2015

1. For Time and Max Load, 5 Rounds of -

3 Rounds of -

5 x Chest to Bar Pull Ups

10 x Wall Ball 10/7kg

then -

1 x Clean and Jerk 

(each attempt must be above 85% of 1rm)

Record Time and Total Load Lifted for 5 lifts.