1. As Many Rounds as Possible in 22 Minutes of -
10 x Weighted Sit Ups 20/10kg
10 x Burpee Box Jump 24/20"
10 x Kettlebell Swings 32/24kg
10 x Sumo Deadlift High Pull 32/24kg
Run 100m
WOD - Wednesday, 5th November, 2014
1. "Push Press"
6 - 6 - 6 - 6 - 6 - 6
------------------------
2. As Many Reps as Possible in 12 Minutes of -
10 x Thrusters 42/30kg
10 x Thrusters 50/35kg
10 x Thrusters 60/40kg
10 x Thrusters 70/45kg
10 x Thrusters 80/50kg
10 x Thrusters 90/55kg
10 x Thrusters 100/60kg
Max Thrusters @ 105/65kg
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
--------------------
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
---------------
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.
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