WOD - Saturday, 11th October, 2014

1. In Same Gender Pairs, As Many Reps as Possible in 10 Minutes of -

20 x Snatch 62/42kg (work shared for each)

20 x Snatch 70/47kg

20 x Snatch 82/57kg

20 x Snatch 93/62kg

20 x Snatch 102/67kg

Max Reps - Snatch 112/70kg

(Scaling - Start at 65% of your 1rm Snatch and increase by 5% each change)

If your not competing in the team series 2 bars with different weights can be used.

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2. Complete as many reps as possible in 20 minutes of:

(In Teams of 4) Each athlete performs as a relay:

                                       9 x burpee box jumps 20" -  9 x squat cleans, 70/47 kg

Then, each athlete performs as a relay:

                                      12 x burpee box jumps, 20" -  12 x squat cleans, 70/47kg

Then, each athlete performs as a relay:

                                      15 x burpee box jumps 20"  -   15 x squat cleans, 155/105 lb.

Etc., adding 3 reps to each exercise each round.

Video Demos

WOD - Friday, 10th October, 2014

1. For Time 9, 6, 3 of  -

Front Squat 100/60kg (or 65% of 1rm)

Bar Muscle Up/Strict Pull Up

(8 Minute Cap)

Rest 4 Minutes

For Time, 3 Rounds of -

12 x Thrusters 42/30kg

12 x Pistols (Alternating Legs)

12 x Pull Ups

(8 Minute Cap)

Rest 4 Minutes

For Time, 3 Rounds of -

12 x Power Snatch 42/30kg

10 x Sumo Deadlift High Pull 42/30kg

Run 400m

(12 Minute Cap)

WOD - Thursday, 9th October, 2014

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

15 x Kettlebell Swings 24/16kg

10 x Burpees (head touch)

Run 100m

Rest 4 Minutes -

2. As Many Rounds as Possible in 10 Minutes of -

10 x Wall Ball 10/7kg

10 x Sit Ups with Med Ball

10 x Walk Lunge (Med Ball Overhead)

Drop Ball = 20 x Burpees (Head Touch)

Rest 2 Minutes -

3. As Many Metres as Possible in 4 Minutes of -

Crawling Like Bears

WOD - Wednesday, 8th October, 2014

1. "Bench Press"

3 - 1 - 1 - 2 - 3

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

2 x Muscle Ups

4 x Snatch 60/40kg

6 x Back Squats 60/40kg

Anyone seen this Man?

WOD - Tuesday, 7th October, 2014

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)