WOD - Monday, 16th July, 2012

For Time -

50 x Back Squats 60/40kg

40 x Pull Ups

30 x Shoulder to Overhead 60/40kg

50 x Front Squat 40/30kg

40 x Pull Ups

30 x Shoulder to Overhead

50 x Overhead Squats 30/20kg

40 x Pull Ups

30 x Shoulder to Overhead 30/20

"Just keep Chipping"

WOD - Saturday,14th July, 2012

As Many Rounds as Possible in 20 minutes of -

10 x Chest to Overhead 40/20kg

8 x Pull Ups

8 x Walking Lunge

10 x Box Jump 24/20"

"Who remembers this Dear Old Mate"

WOD - Friday, 13th July, 2012

For Time -

35 x Wall Ball 10/7kg

35 x Sumo Deadlift High Pull 40/30kg

35 x Toes to Bar

Run 400m

18 x Wall Ball 10/7kg

18 x Sumo Deadlift High Pull 40/30kg

18 x Toes to Bar

Run 400m

9 x Wall Ball 10/7kg

9 x Sumo Deadlift High Pull 40/30

9 x Toes to Bar
Run 400m

On Return you have 2 minutes to attempt a 1 Rep Max Clean

WOD - Thursday, 12th July, 2012

"Back Squat"

1 - 10 - 1 - 20 - 1 - 30

"Back Squat Geometry"

WOD - Wednesday, 11th July, 2012

For Time -

Run 1600m

150 X Double Unders

50 x Burpees

Run 800m

100 x Double Unders

35 x Burpees

Run 400m

50 x Double Unders

20 x Burpees

"WOD DEMO"

WOD - Tuesday, 10th July, 2012

"Tempo Deadlift"

3 - 3 - 3 - 3 - 3

Weight to not exceed 20% above max clean

Rest, then -

For Time -

100 x Push Ups

Every time you break, Perform -

10 x Squats

10 x Sit Ups

"Ready"?

WOD - Monday, 9th July, 2012

For Time, 5 Rounds of -

12 x Hang Cleans 60/40kg

12 x Thrusters 60/40kg

12 x Pull Ups

Run 100m

"Heavy Thruster"