WOD - Wednesday, 18th June, 2014

1. "Back Squat"

3 - 2 - 2 - 2 - 2 - 3 - 3

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2. For Time -

10 x Deadlift 150/100kg

20 x Knees to Elbow/Sit Ups x 2

5 x Strict Handstand Push Up

8 x Deadlift 150/100kg

15 x Knees to Elbow/Sit Ups x 2

4 x Strict Handstand Push Up

6 x Deadlift 150/100kg

10 x Knees to Elbow/Sit Ups x 2

3 x Strict Handstand Push Up

WOD - Tuesday, 17th June, 2014

1. For Time -

Run 800m

15 x Front Squats 60/40kg

5 x Bar Muscle Ups

Run 400m

25 x Front Squats 60/40kg

10 x Bar Muscle Ups

Run 200m

35 x Front Squats

15 x Bar Muscle Ups

Run 800m

WOD - Monday, 16th June, 2014

1. Every minute on the minute for 5 Minutes -

3 x Snatch High Pulls @100% of Snatch 1RM

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2. As Many Rounds as Possible in 3 Minutes of -

5 x Clean and Jerk 30/20kg

20 x Double Unders

Rest 3 Minutes, then -

As Many Rounds as Possible in 3 Minutes of -

5 x Clean and Jerk 60/40kg

20 x Double Unders

Rest 3 Minutes, then -

As Many Rounds as Possible in 3 Minutes of -

5 x Clean and Jerk 80/50kg

20 x Double Unders

WOD - Saturday, 14th June, 2014

1. In teams of 3, for time -

1 person working while the other 2 rest (unless stated otherwise)

`100 x Clean and Jerk 60/40kg

150 x Box Jumps 24/20"

200 x Sit Ups (2 team members holding a Plank while 1 team member works)

200 x Burpees (Lateral jump over the bar - No more than 2 x burpees per team member at a time)

100 x Pull Ups

30 Minute Cap

WOD - Friday, 13th June, 2014

1. "Bench Press"

5 - 5 - 5 - 5 - 5 

Start at 70% of your 1rm and find your 5RM

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2. 10 Rounds of -

Each round will go for 1 minute. In that time perform the following -

Run 100m

5 x Goblet Squats 32/24kg

Max Reps Kettlebell Swings 32/24kg

Rest 30 seconds between rounds. 

Your score will be total Kettlebell swings for all rounds.

WOD - Thursday, 12th June, 2014

1. For Reps -

3 Minutes on each station for 2 Rounds -

Chest To Overhead (must clean from floor) 60/40kg

Sumo Deadlift High Pull 60/40kg

Toes to Bar

Burpees (to a pull up bar, out of reach)

WOD - Wednesday, 11th June, 2014

1. Every Minute on the Minute for 7 Minutes -

3 x Power Snatch

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2. For Time, 2 Rounds of -

Run 400m

50 x Squats

40 x Walk Lunge

30 x Pull Ups