WOD - Thursday, 10th July, 2014

1. For Time -

3 Rounds of -

4 x Strict Handstand Push Ups

15 x Wall Ball 10/7kg

3 Rounds of -

15 x Box Jumps 30/24"

5 x Deadlift 150/95kg

3 Rounds of -

15 x Pull Ups

20 x Push Ups

Run 400m

WOD - Wednesday, 9th July, 2014

1. "Clean & Jerk"

1 - 1 - 1 - 1 - 1

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2. As Many Rounds as Possible in 11 Minutes of -

30 x Double Unders

Sprint 100m

WOD - Tuesday, 8th July, 2014

1. Modified "Hansen"

For Time, 5 Rounds of -

30 x Kettlebell Swings 32/24kg

30 x Burpees

30 x Sit Ups

WOD - Monday, 7th July, 2014

1. "Front Squat"

3 - 1 - 1 - 2 - 1 - 2 - 2 - 2

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

3 x Chest to Bar Pull Ups

5 x Clapping Push Ups

7 x Jump Squat (Over PVC Pipe)

"Early Days"

WOD - Saturday, 5th July, 2014

1. For Time -

3 Rounds of -

5 x Clean and Jerk 80/50kg

30 x Double Unders

Rest 2 Minutes -

3 Rounds of -

5 x Bar Muscle Ups/Pull Ups

10 x Burpee Box Jumps 24/20"

Rest 2 Minutes -

3 Rounds of -

Run 400m

15 x Back Squat 60/40kg

Rest 2 Minutes -

30 x Burpee Pull Ups

35 Minute cap

WOD - Friday, 4th July, 2014

1. "Snatch From Knee"

3 @ 80% - 1 @90% - 1 @95% - 2 @85% - 2 @80%

If you are unaware of your 1rm this will become a practice session for 15 Minutes

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2. As Many Rounds as Possible in 15 Minutes of -

10 x Ring Dips

10 x Kettlebell Swings 24/16kg

10 x Med Ball Cleans 10/7kg

WOD - Thursday, 3rd July, 2014

1. As Many Rounds as Possible in 45 Minutes of -

Run 400m

2 Rounds of -

5 x Pull Ups/Muscle Ups

10 x Push Ups

15 x Wall Ball

3 Rounds of -

10 x Toes to Bar

8 x Deadlift 140/90kg