WOD - Saturday, 28th November, 2015

1. "Power Clean"

Work up to the heaviest 3 reps you can perform in 12 Minutes

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2. "Jerk"

Work up to the heaviest single you can perform in 12 Minutes

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3. "Isabel"

For Time -

30 x Snatch 60/40kg

6 Minute cap

WOD - Friday, 27th November, 2015

1. "Bench Press"

5 - 5 - 5 - 5 - 5 - 5

all @70-75%

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2. For Time, 21, 15, 9 of -

Power Clean 60/40kg

Deadlift 60/40kg

Push Ups

Double Unders (x 2)

WOD - Thursday, 26th November, 2015

1. For Time, 50 - 40 - 30 -20 - 10 of -

Wall Ball 10/7kg

Sit Ups

Push Press 30/20kg

WOD - Wednesday, 25th November, 2015

1. With a 10 Minute Cap, Perform for Time, 5, 4, 3, 2, 1 of -

Squat Snatch 85/55kg

Bar Muscle Up

-----------Rest 2 Minutes-------------

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

12 x Deadlifts 70/45kg

9 x Hang Cleans 70/45kg

6 x Chest to Overhead 70/45kg

---------Rest 2 Minutes----------

3. With a 10 Minute Cap, Perform -

50 x Burpees (over bar)

10 x Bar Muscle Ups/20 x Burpee Pull Ups

Max Overhead Squats 50/35kg

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