WOD - Wednesday, 26th November, 2014

1. Every Minute on the Minute for 15 Minutes, For Total Kilos -

1 x Squat Clean

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2. As Many Rounds as Possible in 8 Minutes of -

3 x Strict Handstand Push Ups/6 x Kipping Handstand Push Ups

8 x Dumbbell Snatch 20/15kg (alternating hands)

10 x Sit Ups

WOD - Tuesday, 25th November, 2014

1. For Time -

Run 1600m

150 x Double Unders

50 x Burpees

Run 800m

100 x Double Unders

35 x Burpees

Run 400m

50 x Double Unders

20 x Burpees

WOD - Monday, 23rd November, 2014

1. Push Press

3 - 3 - 3

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

10 x Hang Clean 60/40kg

10 x Pull Ups

10 x Push Ups

WOD - Saturday, 22nd November, 2014

1. In Pairs, For Reps, 3 Rounds of -

2 Minutes Power Cleans 45/32kg 

2 Minutes Front Squats 45/32kg

Rest 2 Minutes

2 Minutes of Chest to Overhead 45/32kg

2 Minutes Overhead Squat 45/32kg

Rest 2 Minutes

Each Partner will be working for 1 Minute of each movement while the other rests.

WOD - Friday, 21st November, 2014

1. For Time, 6 Rounds of -

25 x Squats

20 x Kettlebell Swings 24/16kg

15 x Toes to Bar

10 x Strict Pull Ups

Run 400m

28 Minute Cut Off

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2. For Reps, 3 Minutes of -

Hollow Rocks

WOD - Thursday, 20th November, 2014

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

10 x Deadlift 60/40kg

10 x Push Ups

10 x Wall Ball 10/7kg

Rest 3 Minutes, then -

2. As Many Rounds as Possible in 8 Minutes of -

8 x Burpees (Lateral Jump over bar)

8 x Handstand Push Ups

12 x Weighted Sit Ups (10/7kg Med Ball) 

Rest 3 Minutes, then -

3. As Many Rounds as Possible in 7 Minutes of -

12 x Walk Lunge (MB in Goblet Hold - 10/7kg)

Run 100m

WOD - Wednesday, 19th November, 2014

1. "Push Press"

4 - 4 - 4 - 4

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

10 x Snatch 42/30kg

15 x Box Jumps

30 x Double Unders

"Go McBrien"