WOD - Saturday, 6th June, 2015

1. "Bench Press"

10 - 7 - 5 - 3 - 1

Take your time to warm up and estimate a max weight for each before you start. 

Rest as needed - 15 Minute cap for work sets.

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2. For Time - 42, 30, 18 of -

Med Ball Clean Wall Ball 10/7kg

Sit Ups

WOD - Friday, 5th June, 2015

1. Every 3 Minutes for 27 Minutes, Perform -

5 x Muscle Ups/5 x Strict Pull Ups & 5 x Ring Dips

5 x Clean and Jerk 60/40kg

50 x Double Unders

10 x Burpees (lateral jump over bar)

WOD - Thursday, 4th June, 2015

1. In teams of 2, For Time -

100m Walk Lunge (weight plate overhead 20/10kg)

Run 800m (with 1 weight plate 20/10kg)

100 x Weight Plate Squats 20/10kg

100m Walk Lunge (weight plate overhead 20/10kg)

50 x Box step overs 20" (holding weight plate 20/10kg)

WOD - Wednesday, 3rd June, 2015

1. "Front Squat"

2 - 2 - 2 - 2 - 2 

All @70% of 1rm. 

Perform 1 set every Minute

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2. As Many Rounds as Possible in 18 Minutes of -

5 x Thrusters 60/40kg

10 x Overhead Squats 60/40kg

Run 400m

Going to miss this young Lady.

WOD - Tuesday, 2nd June, 2015

1. "Push Press"

3 - 3 - 3 - 3 - 3

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

15 x Chest to Bar Pull Ups
100mtr Farmers Walk 2 x 24/16kg (Use DB's as well as KB's)

WOD - Monday, 1st June, 2015

1. Every Minute on the Minute for 15 Minutes -

Min 0 to 4 - 2 x Power Clean

Min 5 to 9 - 2 x Push Jerk

Min 10 to 14 - 2 x Power Snatch

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

10 x Kettlebell Swing 24/16kg

15 x Wall Ball 10/7kg

30 x Double Unders

Recovery WOD - Sunday, 31st May, 2015

1. With a 10 Minute time cap, 5 Rounds of  -

30sec Glute Bridge

Row/Ride 250m (no more than 70% of max effort)

30 sec Handstand Hold

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2. With a 10 Minute time cap -

Run 800m (no more than 70% of max effort)

Row/Ride at 75% of max effort until time is up.

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3. For Quality -

30 x Inch Worms