1. "Diane"
For time, 21- 15 - 9 of -
Deadlift 102/70kg
Handstand Push Ups
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2. As Many Rounds as Possible in 8 Minutes of -
10 x Walk Lunge
10 x Squats
10 x Burpees
WOD - Wednesday, 18th September, 2013
1. For Time -
Run 1600m
50 x Wall Ball 10/7kg
Run 1200m
40 x Wall Ball 10/7kg
Run 800m
30 x Wall Ball 10/7kg
Run 400m
20 x Wall Ball 10/7kg
Run 200m
10 x Wall Ball 10/7kg
"4 4 5"
WOD - Tuesday, 17th September, 2013
1. For Time, 5 Rounds of -
20 x Pull Ups
30 x Kettlebell Swings
40 x Double Unders
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2. Tabata
Push Ups
Sit Ups
WOD - Monday, 16th September, 2013
1. "Jerk"
2 - 2 - 2 - 2 - 2
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2. With a 10 Minute time cap -
Run 800m
30 x Clean & Jerk 75/45kg
As Many Rounds as Possible of "Cindy"
"Gifts from Abroad"
Thank You Matt and Nic
WOD - Saturday, 14th September, 2013
1. "Overhead Squat"
1 - 1 - 1 - 1 - 1
"Front Squat"
1 - 1 - 1 - 1 - 1
"Back Squat"
1 - 1 - 1 - 1 - 1
You Must try and increase the load for each of the 15 sets.
Max Out
WOD - Friday, 13th September, 2013
1. As Many Rounds as Possible in 10 Minutes of -
5 x Deadlift 110/75kg
10 x Ring Dips
Run 100m
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2. As Many Rounds as Possible in 8 Minutes of -
3 x Cleans 90/55kg
6 x Toes to Bar
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3. As Many Rounds as Possible in 6 Minutes of -
3 x Thrusters 50/35kg
6 x Ring Rows
WOD - Thursday, 12th September, 2013
1. "Snatch High Pull"
3 - 3 - 3 - 3 - 3
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2. As Many Rounds as Possible in 14 Minutes of -
5 x Burpee Box Jump
30 x Double Unders
PD & EB
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