WOD - Friday, 22nd May, 2015

1. "Back Squat"

3 - 3 - 3 - 3 - 3

all @80% of 1rm

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2. In groups of 2, As Many Rounds as Possible in 16 Minutes of -

a) Run 200m

15 x Sit Ups

b) Run 200m

20 x Squats

c) Run 200m

10 x Burpees (to a pull up bar)

This WOD will be performed in relay fashion.

Partner 1 will perform a)

Partner 2 will perform a)

Partner 1 will perform b)

Partner 2 will perform b)

Partner 1 will perform c)

Partner 2 will perform c)

1 round will then be complete

WOD - Thursday, 21st May, 2015

1. "For Time, 21 - 15 - 9 of -

Deadlift 100/7kg

Pull Ups

10 Minute Cap

---------Rest 3 Minute--------

2. For Time, 15 - 12 - 9 of -

Burpees (Lateral Jump Over Bar)

Hang Clean 80/50kg

10 Minute Cap

------------Rest 3 Minutes------------

3. For Time, 12 - 9 - 6 of -

Strict Press 50/35kg

Front Squat 50/35kg

Strict Pull Ups

7 Minute Cap

WOD - Wednesday, 20th May, 2015

1. Every Minute on the Minute for 12 Minutes -

3 Position Clean and Jerk

1st Min 1@60%

2nd Min 1@65%

3rd Min 1@70%

4th Min 1@75%

Repeat this sequence 3 times

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2. For Reps -

3 Minutes Air Bike (Calories)

3 Minutes Toes to Bar/Sit Ups

3 Minutes Walk Lunge

3 Minutes Jump Squat (Over Parallettes)

3 Minutes Push Ups

WOD - Tuesday, 19th May, 2015

1. For Time -

50 x Handstand Push Ups

Every time you break = 5 x Burpees

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2. For Time -

165 x Kettlebell Swings 32/24kg

Every time you break -

Run 100m

30 x Double Unders

WOD - Monday, 18th May, 2015

1. "Press"

5 - 5 - 5 - 5 - 5

all @75% of 1rm

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

3 x Muscle Ups - 9 x Pull Ups

15 x Wall Ball 10/7kg

WOD - Saturday, 16th May, 2015

1. "Clean and Jerk"

Every 90 seconds perform -

                                                           2@60% - 2@70% - 2@80%

                                              Then take 12 Minutes to find a heavy single.

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2. As Many Rounds as Possible in 14 Minutes of -

10 x Ring Dips

15 x Med Ball Cleans

Run 400m

WOD - Friday, 15th May, 2015

1. In Teams of 6 (3 Men - 3 Women) -

For Total Time, first men will complete then women will complete.

175 x Snatches 35/25kg

25 x Rope Climbs/75 x Pull Ups

115 x thrusters (52/35kg)

Men will go first. Women may begin once men begin their rope climbs, etc.

One person working at a time while other 2 rest.

Time cap: 25 minutes