WOD - Tuesday, 4th November, 2014

1. Every 3 Minutes for 12 Minutes -

50 x Double Unders

15 x Wall Ball 10/7kg

10 x Burpees (over med ball)

Rest 2 Minutes -

2. Every 3 Minutes for 12 Minutes -

Run 400m

5 x Strict Handstand Push Ups/10 x Kipping Handstand Push Ups

10 x Toes to Bar

WOD - Monday, 3rd November, 2014

1. "Back Squat"

4 - 4 - 4 - 4 - 4 - 4

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2. As Many Rounds as Possible in 15 Minutes of -

9 x Chest To Bar Pull Ups

9 x Clean and Jerk 80/50kg

6 x Snatch 80/50kg

6 x Strict Pull Ups

3 x Bar Muscle Up

3 x Overhead Walk Lunge 80/50kg

WOD - Saturday, 1st November, 2014

1. "Bench Press"

Take 15 Minutes to find a 3RM

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2. As Many Rounds as Possible in 13 Minutes of -

30 sec Handstand Hold/10m Handstand Walk

20 x Squats (With a weight plate) 20/15kg

20 x Sit Ups/GHD Sit Ups/Toes to Bar

Run 100m

WOD - Friday, 31st October, 2014

1. In Teams of 2, For Time -

1 - 100 x Burpee Pull Ups/Muscle Ups

2 - 100 x Clean and Jerk 70/45kg

3 - 100 x Kettlebell Swings 32/24kg

4 - 50 x Wall Climbs

Partner 1 will start on #1 while partner 2 will start on #2 and spend 1 Minute on each station in order of the above until all movements have been completed.

1st Min - Partner 1 movement #1 - Partner 2 movement #2

2nd Min - Partner 1 movement #2 - Partner 2 movement #3

3rd Min - Partner 1 movement #3 - Partner 2 movement #4

etc etc etc........

"35 Minute Cut off"

"Fell like a Tonna bricks"

WOD - Thursday, 30th October, 2014

1. Record Time for Each -

 800m Run/Row (7 Minutes)

1600m Run/Row (14 Minutes)

800m Run/Row (7 Minutes)

400m Run/Row (4 Minutes)

50 x Push Ups (3 Minutes)

Shane Clenton - The Man..... The Myth.

WOD - Wednesday, 29th October, 2014

1. "Snatch High Pull"

3 - 3 - 3 - 3 - 3 - 3

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2. Every 3 Minutes for 12 Minutes, Perform -

15 x Wall Ball 10/7kg
10 x Burpees (To a Bar)
5 x Power Cleans 105/65kg

WOD - Tuesday, 28th October, 2014

1. "Push Press"

3 - 3 - 3 - 3 - 3 - 3

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2. As Many Rounds as Possible in 15 Minutes of -

6 x Deadlift 100/70kg

10 x Box Jump 24/20"

14 x Walk Lunge