WOD - Tuesday 23rd September, 2014

1. As Many Rounds as Possible in 25 Minutes of -

2 Rounds of -

"DT"

12 x Deadlift 70/47kg

9 x Hang Clean 70/45kg

6  x Chest to Overhead 70/45kg

2  Rounds of -

"Cindy"

5 x Pull Ups

10 x Push Ups

15 x Squats

2 Rounds of -

"Helen"

Run 400m

21 x Kettlebell Swings 24/16kg

12 x Pull Ups

WOD - Monday, 22nd September, 2014

1. "Snatch"

1 - 1 - 1 - 1 - 1 - 1 - 1 - 1

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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%

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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

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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