WOD - Friday, 5th September, 2014

1. "Front Squat"

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

90 seconds rest between sets

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2. For Reps -

3 Minutes Row (Calories)

30 seconds rest

3 Minutes Wall Ball 10/7kg

30 seconds rest

3 Minutes Double Unders

30 seconds rest

3 Minutes Box Jumps 24/20"

WOD - Thursday, 4th September, 2014

1. "Bench Press"

Take 12 Minutes to Find a 3 Rep Max

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

2 x Muscle Ups/4 x Strict Pull Ups

4 x Handstand Push Ups

Run 100m

Rest 30 seconds

WOD - Wednesday, 3rd September, 2014

1. As Many Rounds as Possible in 28 Minutes of -

30 x Ring Dips

40 x Chest to Overhead 50/35kg

50 x Walk Lunge (50/35 Back Rack)

60 x Burpees (Lateral Jump Over the Bar)

80 x Double Unders

WOD - Tuesday, 2nd September, 2014

1. "Press"

3 - 3 - 3 - 3 - 3

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

8 x Toes to Bar

8 x Deadlift 50% of 1rm

8 x Kettlebell Swings 24/16kg

WOD - Monday, 1st September, 2014

1. For time:

Male/Female pair completes:

30 x Thrusters (M) x 30 Pull-ups (F)

30 x Thrusters (F) 30 x Pull-ups (M)

20 x Thrusters (M) 20 x Pull-ups (F)

20 x Thrusters (F) 20 x Pull-ups (M)

10 x Thrusters (M) 10 x Pull-ups (F)

10 x Thrusters (F) 10 x Pull-ups (M)

RXD = 42/30kg Thrusters & Chest to Bar Pull Ups

Scaled = 30/20kg & Pull Ups (Chin over the Bar - 15/10/5)

WOD - Saturday, 30 August, 2014

1. Warm Up - Then, Take 10 Minutes to find your 3 Rep Max -

"Front Squat"

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2. In teams of 4 Complete the following Relay, For Time -

30 x Calorie Row

30 x Burpees Over The Bar

30 x Hang Clean 62/42kg or 47/35kg

WOD Demo's

WOD - Friday, 29th August, 2014

1. In Teams of 4 (Preferably 2 Men/2Women) -

For max reps:

Male athletes complete as many reps as possible in 12 minutes of:

30 x double-unders

15 x power snatches

Then,

Female athletes complete as many reps as possible in 12 minutes of:

30 x double-unders

15 x power snatches

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Important Details Below for scaling/demo

 

Rxd Division

35 / 25 kg. snatch

 

Masters Division

30 / 20 kg snatch

 

Scaled Division

60 single-unders (in place of double-unders)

30 / 20kg. snatch

"WOD Demo"