WOD - Saturday, 24th August, 2013

1. "Bench Press"

5 - 5 - 5 - 5 - 5 

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2. With a 10 Minute time cap, perform -

80 X Burpees (Head Touch)

Max Chest to Overhead 60/40kg

Then, as soon as time stops you have 5 minutes to find a 1RM -

"Front Squat"

Games Athlete - Captain Australia

WOD - Friday, 23rd August, 2013

1. As Many Rounds as Possible in 23 Minutes of -

30 x Handstand Push Ups

Run 800m

30 x Deadlift 150/90kg

Run 800m

WOD - Thursday, 22nd August, 2013

1. For Time, 5 Rounds of -

8 x Clean & Jerk 80/45kg

12 x Chest To Bar Pull Ups

18 x Box Jumps 24/20"

25 x Push Ups

WOD - Wednesday, 21st August, 2013

1. "Three Point Snatch"

1 - 1 - 1 - 1 - 1

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2. Tabata x 2

With a clock running continuously. Proceed to do as many reps in 40 sec and rest time remaining in the minute (20 secs). 4 Intervals for each movement for total reps.

Wall Ball 10/7kg

Kettlebell Swing 24/16kg

Weighted overhead walking Lunge 20/10kg

WOD - Tuesday, 20th August, 2013

1."Front Squat/Jerk"

3/1 - 3/1 - 3/1 - 3/1 - 3/1

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2. "OPT Flight Simulator"

Perform 5 x Double Unders and move up in 5's until you get to 50.

Then proceed to move down back to 5.

Trip up = same set number repeated.

WOD - Monday, 19th August, 2013

1. "Josh Caruso"

For Time -

43 x Squat Clean Thrusters 40/30kg

Run 2000m

138 Burpees

13 x 50m Shuttle Sprints

WOD - Saturday, 17th August, 2013

1. "Press"

3 - 3 - 3 - 3 - 3

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2. "The Chief"

As Many Rounds as Possible in 3 Minutes of -

3 x Cleans

6 x Push Up

9 x Squats