WOD - Saturday, 4th August, 2012

"Ship"

For Time, 9 Rounds of -

7 x Squat Clean 85/50kg

8 Burpee Box Jump 36/30"

"Ship"

WOD - Friday, 3rd August, 2012

For time -

Run 1km

150 x Double Unders

Run 500m

150 x Double Unders

Run 1km

Mark time, then, Immediately on return max kettlebell swings @ 24/16kg and Max Pull ups (immediately after swings) - No Rest between each movement.

1 kettlebell swing = 15 seconds off total time.

1 x Pull Up = 15 seconds off total time.

Optional -

For time -

500m Row

"Attitude determines what you achieve. Remember to keep checking it"

WOD - Thursday, 2nd August, 2012

"Back Squat"

Take 10 minutes to find your 20 Rep Max

Rest,

As Many rounds as Possible in 15 minutes of -

5 x Handstand Push Up

7 x Squat

9 x Toes to Bar

12 x Wall Ball

"Lift"

WOD - Wednesday, 1st August, 2012

"McGhee"

As Many Rounds as possible in 30 minutes of -

5 x Deadlift 125/80kg

13 x Push Ups (Hands off Ground)

9 x Box Jump

"DEMO"

WOD - Tuesday, 31st July, 2012

"Press"

3 - 3 - 3 - 3 - 3

work to a 3 rep max

Rest, then -

For time, 18 - 15 - 12 - 9 - 6 - 3 of,

Clean 60/40kg

Bar Facing Burpee

"Bring on Summer"

WOD - Monday, 30th July, 2012

As Many Rounds as Possible in 20 minutes of -

21 x Thrusters 42/30kg

Run 400m

"Courage"

WOD - Saturday, 28th July, 2012

For Time, 3 Rounds of -

30 x Burpees

20 x Pull Ups

10 x Push Press 40/30kg

"Stay the course"