1. For Time, 15 Rounds of -
4 x Handstand Push Ups
6 x Deadlift 100/70kg
8 x Box Jump 24/20"
24 x Double Unders
Run 100m
32 Minute Time Cap
WOD - Friday, 20th June, 2014
1. "Press"
7 - 7 - 7
---------------------------
2. For Time -
3 Rounds of -
10 x Chest to Overhead 40/30kg
8 x Back Squat 40/30kg
6 x Pull Ups
3 Rounds of -
10 x Chest to Overhead 50/35kg
8 x Back Squat 50/35kg
6 x Chest to Bar Pull Ups
3 Rounds of -
10 x Chest to Overhead 60/40kg
8 x Back Squat 60/40kg
6 x Strict Pull Ups
3 Rounds of -
10 x Chest to Overhead 80/50kg
8 x Back Squat 80/50kg
6 x Bar Muscle Ups
WOD - Thursday, 19th June, 2014
1. As Many Rounds as Possible in 25 Minutes of -
10 x Strict Burpees
10 x Wall Balls 10/7kg
10 x Kettlebell Swings 24/16kg
100m Farmers Walk (1 x 24/16kg)
WOD - Wednesday, 18th June, 2014
1. "Back Squat"
3 - 2 - 2 - 2 - 2 - 3 - 3
-------------------------
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
----------------------
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
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