1. "MAX OUT SATURDAY"
"Go Fast"
WOD - Friday, 11th October, 2013
1. "Susie"
For Time -
57 x Kettlebell Swings 24/16kg
164 x Double Unders / 491 x Single Skips
9 x Deadlifts 100/60kg
56 x Burpees
139 x Sit Ups
20 x Wall Ball 10/7kg
13 x Push Ups
57 x Kettlebell Swings 24/16kg
WOD - Thursday, 10th October, 2013
1. As Many Rounds as Possible in 7 Minutes of -
10 x Push Press 40/30kg
10 x Kettlebell Swings 32/24kg
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2. As Many Rounds as Possible in 6 Minutes of -
6 x Deadlift 100/70kg
2 x 50m Shuttles
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3. As Many Rounds as Possible in 5 Minutes of -
5 x Burpees (Head Touch)
5 x Push Ups
5 x Wall Ball 10/7kg
WOW
WOD - Wednesday, 9th October, 2013
1. "Snatch"
2 - 2 - 2 - 2 - 2
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2. As Many Reps as Possible in 10 Minutes of -
1 x Snatch 75/45kg
2 x Box Jump 30/24"
2 x Snatch 75/45kg
4 x Box Jump 30/24"
3 x Snatch 75/45kg
6 x Box Jump 30/24"
4 x Snatch 75/45kg
8 x Box Jump 30/24
5 x Snatch 75/45kg
10 x Box Jump 30/24"
etc, etc (infinite ladder)
"Love This"
WOD - Tuesday, 8th October, 2013
1. "Holbrook"
For Time, 10 Rounds of -
5 x Thrusters 50/35kg
10 x Pull Ups
Run 100m
Rest 1 Minute
"Let's get to Work"
WOD - Monday, 7th October, 2013
1. "Back Squat"
5 - 5 - 5 - 5 - 5
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2. "Barbell Complex"
Every Minute on the Minute for 12 Minutes at 70% of your 1rm Clean and Jerk
Power Clean
Hang Squat Clean
Squat Clean
Jerk
WOD - Saturday, 5th October, 2013
1. "Bench Press"
1 - 1 - 1 - 1 - 1 - 1 - 1
75% - 102.5% of 1RM
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2. Each For Time -
3 x 800m Run/Row
Precisely 3 Minutes Between Each Effort
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