WOD - Tuesday, 13th November, 2012

Morning Sessions will perform before the inter Affiliate WOD -

"Tempo Deadlift"

3 - 3 - 3 - 3 - 3

Rest, then -

With a 10 minute time cap -

Run 800m

30 x Clean & Jerk 75/50kg

As Many Rounds as Possible in time remaining of -

Rounds of "Cindy"

5 x Pull Ups

10 x Push Ups

15 x Squats

WOD - Monday, 12th November, 2012

"Clean and Jerk"

1 - 1 - 1 - 1 - 1

Rest, then -

As many rounds as Possible in 12 minutes of -

20 x Box Jump 24/20"

20 x Wall Ball 10/7kg

WOD - Saturday, 10th November, 2012

Take 20 minute to find your 2 Rep Max for -

 Overhead Squat

Rest, then -

"Tabata Mix Up"

Med Ball Cleans
Push Ups
Kettlebell Swings 24/16kg

WOD - Friday, 9th November, 2012

"Thruster"

1 - 1 - 1 - 1 - 1

Rest, then - Pair up and do -

"FRAN"

For time, 21 -15 - 9 of -

Thruster 42/30kg

Pull Ups

"Hang tough boys, you'll be home soon"

WOD - Thursday, 8th November, 2012

As Many Rounds as Possible in 22 Minutes of -

30 x Double Unders

20 x Slam Ball 9kg

Run 200m

"Down... But, never, ever Beaten"

WOD - Wednesday,7th November, 2012

"Bench Press"

3 - 3 - 3 - 3 - 3

Rest, then -

As Many Rounds as Possible in 15 Minutes of -

10 x Push Ups

10 x Toes to Bar

10 x Push Press 50/35kg

"Go Fast"

WOD - Tuesday, 6th November, 2012

"Back Squat"

1 - 10 - 1 - 20 - 1 - 30

"Push"