WOD - Wednesday, 14th October, 2015

1. "Power Clean"

Take 15 Minutes to find your heaviest 3 Reps

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

10 x Push Ups (Hand off Ground)

8 x Strict Pull Ups

6 x Deadlift 70/45kg

4 x Front Squat 70/45kg

WOD - Tuesday, 13th October, 2015

1. Every 2 Minutes Perform 2 Rounds of the following for 

32 Minutes -

1/2 Min. 24 Cal on Air Bike

3/4 Min. 24 Cal on Rower

5/6 Min. 20 x Burpees

7/8 Min. 15 x Toes to Bar/20 x Sit Ups

9/10 Min. 15 x Thrusters 20/15kg

 11/12 Min. 15 x Slam Ball 22/9kg

13/14th Min. 30 x Wall Ball 

15/16th Min. Run 300m

WOD - Monday, 12th October, 2015

1. "Push Press"

Take 15 Minutes to work up to your heaviest 5 reps

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2. For Time, 3 Rounds of -

Run 400m

15 x Kettlebell Swings 32/24kg

15 x Chest to Bar Pull Ups

WOD - Saturday, 10th October, 2015

1. In Teams of 2, For Time -

100 x Slam Ball 22/9kg (Swap as needed)

100 x Med Ball Cleans 22/9kg (Swap as needed)

200 x Walk Lunge (with slam ball in goblet hold - swap as needed)

(Partner not working must hold 2 x 20/15kg DB's Overhead)

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