WOD - Monday, 10th November, 2014

1. "Push Press"

6 - 6 - 6 - 6 - 6 - 6

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

5 x Overhead Squat 45/32kg

5 x Bar Muscle Ups

10 x Overhead Squat 45/32kg

10 x Chest To Bar Pull Ups

15 x Overhead Squat 45/32kg

15 x Pull Ups.

WOD - Saturday, 8th November, 2014

1. For Time -

Run 400m

50 x Pull Ups

Run 400m

50 x Squats

Run 400m

50 x Sit Ups

Run 400m

50 x Push Ups

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2. As Many Rounds as Possible in 6 Minutes of -

10 x Hollow Rocks

30 sec Handstand Hold

WOD - Friday, 7th November, 2014

1. In teams of 2 - As Many Rounds as Possible in 30 Minutes of -

40 x Deadlift 80/50kg

35 x Burpees (Lateral Jump Over Bar)

30 x Toes to Bar/35 x Sit Ups

25 x Back Squat 80/50kg

12 x Muscle Ups/20 x Pull Ups

Partner 1 will start on Deadlifts and do 40 Reps.

 Partner 2 will start 40 x Deadlifts when partner 1 starts their 35 x burpees. 

Partner 2 cannot start their 35 Burpees until partner 1 moves onto Toes to Bar/Sit Ups.... etc etc etc

WOD - Thursday, 6th November, 2014

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

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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

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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