1. "Jerk"
3 - 3 - 3 - 2 - 2 - 1 - 1
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2. For Time -
50 x Burpees (to a pull up bar)
100 x Kettlebell Swings 24/16kg
200 x Double Unders
WOD - Saturday, 6th September, 2014
1. As Many Rounds as Possible in 20 Minutes of -
5 x Strict Pull Up
10 x Ring Push Up
15 x Med Ball Clean 10/7kg
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)
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