WOD - Tuesday, 13th October, 2011

"Tabata Something Else"

Tabata for max reps

Pull Ups

Push Ups

Sit Ups

Squats

"Demo"

WOD - Monday, 12th December, 2011

Power Snatch

3 - 3 - 3 - 3 - 3

Rest, then -

As many rounds as possible in 10 min of -

Bear Crawl 20 metres.

Broad Jump 20 metres (every 3 jumps perform 5 squats)

Olympic Weightlifting

Sunday, 11th of December, 2011- Rest

Front Rack Mobility

WOD - Saturday, 10th December, 2011

Front Squat

2 - 2 - 2 - 2 - 2 - 2 - 2

Rest, then -

For time -

30 - 20 - 10

Double Unders

Walking Lunges

Wall Ball

Front Squat

WOD - Friday, 9th December, 2011

For time -

70 x Burpees

60 x Kettlebell Swings 24/16kg

50 x Sit Ups

40 x Pull Ups

30 x Ring Dips

WOD - Thursday, 8th December, 2011

As Many Rounds as Possible in 20 min of -

10 x Box Jumps 24/20"

5 x Kettlebell hang clean & jerk 24/16kg Left arm

5 x Kettlebell hang clean & jerk 24/16kg Right arm

200m Run

WOD - Wednesday, 7th December, 2011

Deadlift

3 - 3 - 2 - 2 - 1 - 1

Rest, then -

For Time - 21 - 15 - 9 

Sumo Deadlift High Pull 40/30kg

Push Press 40/30kg