WOD - Tuesday,24th November, 2015

1. In teams of 2, For Time -

Run 600m

30 x Burpee Slam Balls

60cal Row/60cal Bike 

(BTS competitors - Row Priority)

Indian File style - 12 Min Cap

Rest 6 Minutes

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

60 x Box Jumps 30/24"

60 x KB/DB Snatch 24/16kg 

(BTS RXD 32/24kg)

40 x Handstand Push Ups/40 x Push Ups

40 x Weighted Pistols 15/10kg/40 x Weighted OH Lunges15/10kg/40 x Squats

1 person working at a time

WOD - Monday, 23rd November, 2105

1. "Power Snatch/Snatch"

1/2 - 1/2 - 1/2 - 1/2 - 1/2

1 set every 90 seconds

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2. For Time, 8, 6, 4, 2, 4, 6, 8 of -

Thruster 60/40kg

Muscle Up/Pull ups x 2

WOD - Saturday, 21st November, 2015

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%

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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

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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