WOD - Wednesday, 16th October, 2013

1.  As Many Rounds as Possible in 7 Minutes of -

6 x Chest To Bar Pull Ups

6 x Chest to Overhead 60/40kg

6 x Front Squat 60/40kg

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2. As Many Rounds as Possible in 8 Minutes of -

16 x Push Ups

8 x Pull Ups

6 x Walk Lunge 60/40kg (Overhead)

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3. As Many Rounds a Possible in 7 Minutes of -

Run 400m

Rest 30sec

"...let's have some fun"

WOD - Tuesday, 15th October, 2013

1. "Power Clean"

5 - 5 - 5 - 5

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2. As Many Rounds as Possible in 9 Minutes of -

20 x Burpees

5 x Deadlifts 150/95kg

5 x Muscle Ups

WOD - Monday, 14th October, 2013

1. "Press"

3 - 3 - 3 - 3 - 3

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2. For Reps -

Tabata Squats

Then immediate after, For Time -

Run 1600m

WOD - Saturday, 12th October, 2013

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"