WOD - Saturday, 15th August, 2015

"Partner Linda"

In teams of 3, For Time, 20 - 1 of -

Deadlift - @ 1.5 x Body Weight (or 60% of 1rm)

Bench Press - @ Body Weight (or 75% of 1rm)

Squat Clean - @ 0.75 of Body Weight (or 50% of 1rm)

One Partner working at a time.

Partners must do equal amounts of work, spaced as needed.

Teams can only have one bench press station.

"40 Minute Cap"

WOD - Friday, 14th August, 2015

1. Take 15 Minutes to find a Heavy Single of -

Clean and Jerk

-------------------

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

10 x Burpees

10 x Box Jumps 24/20"

10 x Thrusters 20kg

WOD - Thursday, 13th August, 2015

1. "Joshie"

For Time, 3 Rounds of -

21 x Right Arm Dumbbell Snatches 20/15kg

21 x L-Pull Ups

21 x Left Arm Dumbbells Snatches 20/15kg

21 x L-PullUps

WOD - Wednesday, 12th August, 2015

1. In teams of 3 - 4 Rounds For Reps -

1 Minute Bench Press 50/35kg

Rest 1 Minute

1 Minute DB Push Press 20/15kg

Rest 1 Minute

1 Minute Back Squat 100/70kg

Rest 1 Minute

1 Minute Deadlift 120/80kg

Rest 1 Minute

WOD - Tuesday, 11th August, 2015

1. With a 10 Minute Cap, Perform -

3 Rounds of -

25 x Kettlebell Swings 24/16kg

25 x Wall Ball 10/7kg

Rest 1 Minute -

2. With a 10 Minute Cap, Perform -

3 Rounds of -

20 x Slam Ball 22/9kg

20 x Goblet Squat 22/9kg

Rest 1 Minute -

3. With a 10 Minute Cap, Perform -

3 Rounds of -

80 x Double Unders

50 x Sit Ups/30 x Toes to Bar

Monday, 10th August, 2015

1. "Hammer"

For Time, 5 Rounds of -

5 x Power Cleans 60/40kg

10 x Front Squats 60/40kg

5 x Chest to Overhead 60/40kg

20 x Pull Ups

Rest 90 seconds between rounds

WOD - Saturday, 8th August, 2015

1. In groups of 3, For Reps -

5 Minutes of Each -

Squats

Air Bike (Calories)

Push Ups

Pull Ups

Sit Ups

100m Relay (2 x 50m shuttles)

Slam Ball 22/9kg

1 Person working at a time.

Swap as often as needed.

Run will work as relay.