WOD - Thursday, 11th June, 2015

1. In Teams of 2, For Time -

30 x Muscle Ups/90 x Pull Ups

75 x Deadlifts 120/85kg

100 x Dumbbell Thrusters 20/15kg

Then immediately into,

Each team will conduct a relay of-

Run 800m

Run 400m

Run 200m

Run 100m

1 person working/running at a time for both components of this WOD

WOD - Wednesday, 10th June, 2015

1. "Clean and Jerk"

3/1 @60% - 3/1 @65% - 2/1 @70% - 2/1 - 2/1 - 2/1 - 2/1 all @75%

Take 15 Minutes to complete. Perform in groups of 2.

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

3 x Wall Climbs

9 x Box Jumps 30/24"

12 x Wall Ball 10/7kg

WOD - Tuesday, 9th June, 2015

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

30 x Double Unders

15 x Kettlebell Swings 24/16kg

Rest 3 Minutes 

2. As Many Rounds as Possible in 6 of -

5 x Burpees (over KB)

10 x Goblet Squats 24/16kg

Rest 3 Minutes 

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

10 x Kettlebell Clean and Jerk 24/16kg (alternating arms)

10 x Toes to Bar/Sit Ups

Rest 1 Minute

4. As Many Reps as Possible in 3 Minutes of -

Walk Lunge 24/16kg (goblet hold with KB)

WOD - Monday, 8th June, 2015

1. "Back Squat"

3 - 3 - 3 - 3 - 3

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2. In teams of 2, "Cindy" -

As Many Rounds as Possible in 25 Minutes of -

5 x Pull Ups 

10 x Push Ups

15 x Squats

1 person working at a time, alternating rounds.

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)