1. "Front Squat"
3 - 1 - 1 - 2 - 1 - 2 - 2 - 2
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2. As Many Rounds as Possible in 10 Minutes of -
2 x Power Clean 80/50kg
4 x Jerk 80/50kg
30 x Double Unders
WOD - Monday, 6th October, 2014
1. In teams of 2, For Time -
Run 1600m (Relay/800m each)
20 Rounds of "Cindy"
(Round for Round - 1 person working at a time)
Run 1600m (Relay/800m each)
100 x Burpees (10 for 10)
WOD - Saturday, 4th October, 2014
1. With a 10 Minute Cap, perform 3 Rounds For Time of -
50 x Squats
50 x Walk Lunge
50 x Double Unders
Rest 3 Minutes -
For Time -
100 x Push Ups
(6 Minute Cap)
Rest 3 Minutes -
For Time -
Run 800m
20 x Muscle Ups/20 x Strict Pull Ups
(8 Minute cap)
WOD - Friday, 3rd October, 2014
1. "Front Squat"
3@80% - 2@90% - 1@100% - 2@85% - 3@80% - 3@80% - 3@80%
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2. Every 90 sec for 15 Minutes -
8 x Chest To Bar Pull Ups
8 x Deadlifts 140/100kg
8 x Burpees (Lateral Jump over Bar)
Record completed rounds within 90 seconds. If you fall behind 90 sec per round, AMRAP for 15 Minutes
WOD - Thursday, 2nd October, 2014
1. In teams of 2, As Many Rounds as Possible in 40 Minutes -
800m Farmers Carry 2 x 24/16kg
50 x Box Jumps (1 for 1)
50 x Push Ups (1 for 1 - partner not performing push up must hold top of the push up)
50 x Wall Ball 10/7kg (1 person working at a time - partner not working holds bottom of squat)
50 x Sit Ups (1person working at a time - partner not working holds top of the push up)
WOD - Wednesday, 1st October, 2014
1. For Time -
25 x Thrusters 42/30kg
Run 400m
20 x Thrusters 50/35kg
Run 400m
15 x Thrusters 60/40kg
Run 400m
10 x Thrusters 70/45kg
Run 400m
5 x Thrusters 80/50kg
Run 400m
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2. "Hollow Rockin"
WOD - Tuesday, 30th September, 2014
1. With a 26 Minute Time Cap -
3 Rounds of -
40 x Burpees (To a Pull Ups Bar)
50 x Kettlebell Swings 24/16kg
80 x Double Unders
Then -
Run 800m
Then in Time Remaining -
Max Rope Climbs/Sit Ups
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