1. "Snatch"
1 - 1 - 1 - 1 - 1 - 1 - 1 - 1
-------------------------
2. For Time, 1- 10 of -
Box Jump 30/24"
Handstand Push Up
Strict Pull Up
WOD - Saturday, 20th September, 2014
1. Take 10 Minutes to find your 2RM -
Bench Press
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2. In Teams of 4, For Time -
150 x Wall Ball 10/7kg
100 x Cleans 70/47
50 x Muscle Ups/Chest to Bar Pull Ups
WOD - Friday, 19th September, 2014
1. "Front Squat - Pause @ the Bottom"
3@75% - 2@85% - 2@80% - 2@85% - 2@80% - 3@75% - 3@75%
-------------------------
2. In Teams of 2 (1 person working at a time) -
As Many Rounds as Possible in 13 Minutes of -
60 x Wall Ball 10/7kg
100 x Double Unders (Single Skips x 2)
40 x Pull Ups
Run 200m (As a team)
"Some Familiar Faces from the Archives"
WOD - Thursday, 18th September, 2014
1. For Reps, 4 Rounds of -
1 Minute Bench Press 60/40kg
30 seconds Rest
1 Minute Row (Calories)
30 seconds rest
1 Minute Push Press 30/20kg
30 seconds rest
1 Minute 50m Shuttle Runs
30 seconds rest
1 Minute Push Ups
30 seconds rest
WOD - Wednesday, 17th September, 2014
1. "Power Snatch"
3 - 2 - 2 - 2 - 2 - 3 - 3
1 set every 90 seconds
---------------------
2. As Many Rounds as Possible in 13 Minutes of -
7 x Thrusters 42/30kg
14 x Back Squats 42/30kg
7 x Box Jumps 24/20"
"You will never find a more genuine, more thoughtful or more generous bloke than this one. You're a great Man, Benny"
WOD - Tuesday, 16th September, 2014
1. As Many Rounds as Possible in 8 Minutes of -
10 x Kettlebell Swings 32/24kg
10 x Burpees (Over the KB)
Rest 3 Minutes
2. As Many Rounds as Possible in 7 minutes of -
2 x Wall Climbs
30 x Double Unders
Rest 3 Minutes
3. As Many Rounds as Possible in 6 Minutes of -
10 x Sit Ups
10 x Squats
10 x Pull Ups
10 x Push Ups
WOD - Monday, 15th September, 2014
1. "Power Clean"
1 set every 90 seconds
3 - 2 - 2 - 2 - 3 - 3 - 3 - 3
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2. For Reps, 7 Minutes of -
3 x Clean and Jerk 62/40kg
3 x Toes to Bar
6 x Clean and Jerk 62/40kg
6 x Toes to Bar
9 x Clean and Jerk 62/40kg
9 x Toes to Bar
etc, etc, etc increasing by increments of 3 until the end of the 7 minutes.
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