1. Front Squat
3@60% - 4@70% - 4@80% - 4@80% - 4@80% - 5@80%
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2. For Time -
30 x Good Mornings 20kg
40 x Thrusters
50 x Overhead Squats 20kg
WOD - Saturday, 22nd August, 2015
1. "Power Clean"
Take 15 to find a heavy single
-------------------
2. For Time, 21 - 15 - 9 of -
Power Clean 40/30kg
Ring Dips
Double Unders (x 2 -- 42/30/18)
WOD - Friday, 21st August, 2015
1. "Bench Press"
Take 12 Minutes to find a heavy 3
----------------------
2. For Time -
100 x Med Ball Cleans 10/7kg
75 x Kettlebell Swings 24/16kg
50 x Toes to Bar
25 x Box Jump 36/30"
(36" = 2 x 20kg Weight Plates on 30" Box)
Time Cap = 15 Minutes
WOD - Thursday, 20th August, 2015
1. In teams of 2, For Time -
30 x Sumo Deadlift High Pulls 40/30kg
40 x Snatch 60/40kg
50 x Sit Ups
60 x Toes Through Rings
70 x Push Ups
60 x Toes Through Rings
50 x Sit Ups
40 x Snatch 60/40kg
30 x Sumo Deadlift High Pull 40/30kg
One person working at a time.
Swap as often as necessary.
WOD - Wednesday, 20th August, 2015
1. As Many Rounds as Possible in 35 Minutes -
10 x Chest to Overhead 40/30kg
10 x Overhead Walk Lunge (40/30kg Barbell)
Rest 30 seconds
Run 100m
10 x Burpees (Lateral Jump Over Bar)
Rest 30 seconds
10 x Chest to Bar Pull Ups
10 x Thrusters 40/30kg
Rest 30 seconds
WOD - Tuesday, 18th August, 2015
1. For Time -
65 x Wall Ball 10/7kg
50 x Deadlift 60/40kg
35 x Kettlebell Swings 32/24kg
150 x Double Unders
35 x Kettlebell Swings 32/24kg
50 x Deadlift 60/40kg
65 x Wall Ball 10/7kg
WOD - Monday, 17th August, 2015
1. Every 2 Minutes for 10 minutes Perform -
10 x Handstand Push Ups
8 x Strict Pull Ups
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2. As Many Reps as Possible in 12 Minutes of -
1 x Power Clean 90/55kg
2 x Toes to Bar
2 x Power Cleans 90/55kg
4 x Toes to Bar
3 x Power Cleans 90/55kg
6 x Toes to Bar
4 x Power Cleans 90/55kg
8 x Toes to Bar
5 x Power Cleans 90/55kg
10 x Toes to Bar....... etc, etc.
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