WOD - Saturday, 27th June, 2015

1. Set the Clock to 25 Minutes, in that time perform for reps -

5 Minutes Row (Calories)

5 Minutes Air Bike (Calories)

5 Minutes Walk Lunge (20kg Barbell Overhead)

5 Minutes Dumbbell Bench Press 20/15kg (Elbow in like a barbell Bench Press)

5 Minutes Slam Ball 22/9kg

WOD - Friday, 26th June, 2015

1. Every 2 Minutes for 8 Minutes Perform -

12 x Back Squat 60/40kg

12 x Burpees (Lateral Jump over Bar)

Rest 2 Minutes

2. Every 2 Minutes for 8 Minutes Perform -

10 x Thrusters 42/30kg

5 x Bar Muscle Ups/Strict Pull Ups

Rest 2 Minutes 

3. Every 2 Minutes for 8 Minutes Perform -

10 x Toes to Bar/Sit Ups

15 x Deadlift 60/40kg

WOD - Thursday, 25th June, 2015

1. "Bench Press"

10 - 1 - 20 - 1

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

2 x Power Cleans 90/55kg

3 x Front Squat 90/55kg

40 x Double Unders

WOD - Wednesday, 24th June, 2015

1. In teams of 2, For Time -

100 x Dumbbell Thrusters 20/15kg (5 reps each at a time)

1 person working at a time

10 Minute Cap

--------Rest 1 Minute---------

2. In teams of 2, For Time -

150 x Wall Ball 10/7kg (5 reps each at a time)

1 person working at a time

10 Minute Cap

-------Rest 1 Minute---------

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

5 x Muscle Ups/10 x Pull Ups

Run 100m

1 person working at a time . Perform round for round.

WOD - Tuesday, 23rd June, 2015

1. "Hansen"

For Time, 5 Rounds of -

30 x Kettlebell Swings 32/24kg

30 x Burpees

30 x Sit Ups/GHD Sit Ups (if available)

WATCH THIS

WOD - Monday, 22nd June, 2015

1. "Push Press"

3@70% - 3@75% - 2@80% - 1@85% - Heavy Single

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

10 x Chest to Overhead 40/30kg

 7 x Power Clean 

5 x Strict Pull Ups 

WOD - Saturday, 20th June, 2015

1. For Time -

Run 800m (2 x 400m Shuttles)

10 Rounds of -

6 x Handstand Push Ups

10 x Burpees (Head Touch)

Then,

25 x One Arm Thrusters 20/15kg Dumbbell (Left)

25 x One Arm Thrusters 20/15kg Dumbbell (Right)

100 Calories Row/Bike/100 x Slam Ball 22/9kg 

(Rowers and Bikes must be taken before athlete can choose to slam ball) 

(25 Minute Cap)