1. For Time -
30 x Handstand Push Ups
40 x Pull Ups
50 x Kettlebell Swings 24/16kg
60 x Sit Ups
70 x Burpees
WOD - Friday, 19th November, 2015
"Morning Sessions"
1. "Press"
3 - 3 - 3 - 3 - 3 - 3
all @75-80%
----------------------
2. As Many Rounds as Possible in 15 Minutes of -
Run 200m (50m shuttles)
5 x Burpee Pull Ups
10 x Push Ups
20 x Squats
Rest 30 seconds
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Afternoon Sessions - Wallsend Pool - Frances st Wallsend
1. As Many Rounds as Possible in 25 Minutes of -
Swim 50m
15 x Push Ups
20 x Squats
Rest 1 Minute
WOD - Thursday, 19th November, 2015
1. "Front Squat/Jerk"
Take 15 Minutes to find your heaviest 2/1
----------------------
2. As Many Rounds as Possible in 13 Minutes of -
30 x Double Unders
15 x Kettlebell Swings 32/24kg
5 x Goblet Squat 32/24kg
WOD - Wednesday, 18th November, 2015
1. In teams of 4, For Time -
2.4km Farmers/Shoulder Carry with DB and SB
200 x Slam Ball 22/9kg
200 x DB Single Arm Hang Clean and Press 20/15kg (alternate arms)
200 x Burpee Box Jumps 30/24"
WOD - Tuesday, 17th November, 2015
1. For Time -
Run 800m
3 Rounds of -
10 x Overhead Squats 42/30kg
10 x Burpees (to a pull up bar)
Rest 1 Minute
3 Rounds of -
10 x Thrusters 42/30kg
10 x Toes to Bar
Rest 1 Minute
3 Rounds of -
10 x Back Squat 42/30kg
5 x Strict Handstand Push Ups
Run 800m
WOD - Monday, 16th November, 2015
1. "Back Squat"
Take 20 Minutes to Find a heavy single
----------------------
2. As Many Rounds as Possible in 12 Minutes of -
12 x Wall Ball 10/7kg
6 x Power Snatch 70/45kg
3 x Bar Muscle Ups
WOD - Saturday, 14th November, 2015
1. For Time -
15 x Squat Cleans 70/45kg
30 x Toes-to-Bars/Sit Ups x 2
30 x Box Jumps 24/20"
15 x Muscle Ups/Jump Pull Ups x 2
30 x DB Chest to Overhead 20/15kg
30 x Double Unders
15 x Thrusters 60/40kg
30 x Pull Ups
30 x Burpees
150m walking lunge (with a 20kg plate held overhead)
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