WOD - Saturday, 23rd November, 2013

1. Every Minute on the Minute for 15 Minutes for Total Load-

2 x Squat Clean & Jerk

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2. As Many Reps as Possible in 7 Minutes of -

3 x Thrusters 45/30kg

3 x Ring Dips

6 x Thrusters 45/30kg

6 x Ring Dips

9 x Thrusters 45/30kg

9 x Ring Dips

12 x Thrusters 45/30kg

12 x Ring Dips

15 Thrusters 45/30kg

15 x Ring Dips

18 x Thrusters 45/30kg

18 x Ring Dips

21 x Thrusters 45/30kg

21 x Ring Dips

24 x Thrusters 45/30kg

Infinite ascending ladder

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WOD - Friday, 22nd September, 2013

1. "Partner Workout"

Partners Will Alternate Reps, For Time -

50 x Clean & Jerk 70/42kg

50 x Burpee Pull Up

50 x Burpee Box Jump 24/20"

50 x Burpee Knees to Elbow

50 x Snatch 70/42kg 

100 x Push Ups 

(Partner must be holding top of Push Up for rep to count)

WOD - Thursday, 21st November, 2013

1. "Front Squat"

3 - 3 - 3 - 3 - 3  - 3

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2. "Amanda"

For Time, 9, 7, 5 of -

Muscle Ups

Full Snatch 60/40kg

or 

For Time, 3 Rounds of -

Run 400m

20 x Back Squat 40/30kg

WOD - Wednesday, 20th November, 2013

1. Push Press

2 - 2 - 2 - 2 - 2

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

15 x Wall Ball 10/7kg

20 x Box Jumps 24/20"

25 x Wall Balls 10/7kg

20 x Box Jumps 24/20"

35 x Wall Ball 10/7kg

20 x Box Jumps 24/20"

"Closer"

Your a Champ Leeca.

WOD - Tuesday, 19th November, 2013

1. For Time, 3 Rounds of -

Run 800m

50 x Kettlebell Swings 24/16kg

50 x Toes to Bar

"Come on Summer"

WOD - Monday, 18th November, 2013

1. "Power Clean"

3 - 3 - 3 - 3 - 3

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2. For Time, 25, 20, 15 of -

Push Ups

Walk Lunge 20/10kg Overhead

Handstand Push Up

WOD - Saturday, 16th November, 2013

1. "Bench Press"

1 - 1 - 1 - 1 - 1 - 1 - 1 - 1

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

30 x Double Unders

6 x Deadlift 100/70kg

6 x Burpees (Lateral Jump)

Miss this Legend!