WOD - Friday, 16th May, 2015

1. "Press"

3 - 3 - 3 - 3 - 3

All Between 80 and 85% of 1RM

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2. The Chief

5 Rounds of -

As Many Rounds as Possible in 3 Minutes of -

3 x Power Cleans 60/40kg

6 x Push Ups

9 x Squats

Rest 1 Minute Between Rounds

Score is Total Rounds From Each Interval.

Loved and Missed.

WOD - Thursday, 15th May, 2014

1. "Front Squat"

Take 12 Minutes to Find Your 1RM

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2. As Many Rounds as Possible in 12 Minutes of -

50 x Wall Ball 10/7kg

15 x Snatch 60/40kg

WOD - Wednesday, 14th May, 2014

1. For Time, 15, 12, 10 of -

Handstand Push ups

Chest to Overhead 50/35kg

0 - 5 Minutes, Then -

For Time - 

50 x Walk Lunge

40 x Pull Ups

30 x Push Ups

20 x Dead Lift 50/35kg

10 x Wall Climb

5 to 20 Minutes, Then -

As Many Rounds as Possible in 6 Minutes of -

10 x Sit Ups / Toes to Bar

10 x Clean and Jerk 50/35kg

WOD - Tuesday, 13th May, 2014

1. As Many Rounds as Possible in 30 Minutes of -

6 x Muscle Ups / 9 x Pull Ups

9 x Front Squat 60/40kg

36 x Double Unders

Run 400m

WOD - Monday, 12th May, 2014

1. "Push Press"

Take 10 Minutes to Find a Heavy Single

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2. As Many Rounds as Possible In 20 Minutes of -

5 x Burpees

5 x Hang Kettlebell Snatch 24/16kg (Right Arm)

5 x Hang Kettlebell Snatch 24/16kg (Left Arm)

15 x Squats

WOD - Saturday, 10th May, 2014

1. "Squat Clean/Jerk"

2/1 - 2/1 - 2/1 - 2/1 - 2/1

All between 80 and 90% of 1rm

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2. For Time -

150 x Wall Ball 10/7kg

Every Minute on the Minute -

5 x Kettlebell Swings 32/24kg

"15 Minute Time Cap"

WOD - Friday, 9th May, 2014

1. Every 5 Minutes for 6 Rounds -

Sprint 200m

Run 400m

Record your times for each 200m effort.