WOD - Saturday, 19th September, 2015

1. "Bench Press"

Take 12 Minutes to find  your heaviest 3 reps

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2. With 10 Minute Cap, Perform -

Run 1600m

Max Rounds of -

10 x Toes to Bar/20 x Sit Ups

3 x Overhead Squat @70% of 1rm 

(no racks, unless injury doesn't allow transition)

WOD - Friday, 18th September, 2015

1. For Time -

100 x Double Unders

1 x Snatch @60% of 1rm

Run/Row 100m

90 x Double Unders

1 x Snatch @70% of 1rm

Run/Row 200m

80 x Double Unders

1 x Snatch @80% of 1rm

Run/Row 300m

70 x Double Unders

1 x Snatch @85% of 1rm

Run/Row 400m

60 x Double Unders

1 x Snatch @90% of 1rm

Run/Row 500m

50 x Double Unders

1 x Snatch @95%

Run/Row 600m

40 x Double Unders

1 x Snatch @1rm

Every time a snatch attempt is missed you must perform 5 x Clean and Jerk at the snatch weight missed before moving on to next run/row.

This includes the final lift of the WOD -

WOD - Thursday, 17th September, 2015

1. As Many Rounds as Possible in 20 Minutes of -

10 x Burpee Pull Overs

30 x Squats

Run 200m

Rest 2 Minutes -

2. As Many Metres as Possible in 5 Minutes of -

????????????

Going to miss this amazing human.

WOD - Wednesday, 16th September, 2015

1. "Front Squat"

4@75% - 4@80% - 4@85% - 2@90% - 1@95%

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2. With a 14 Minute Cap, Perform -

2 Rounds of -

50 x Push Ups

40 x Chest to Overhead 30/20kg

30 x Front Squat 30/20kg

Max Rounds of -

8 x Toes to Bar/Sit Ups

10 x Snatch 30/20kg

WOD - Tuesday, 15th September, 2015

1. As Many Rounds as Possible in 30 Minutes of -

3 x Strict Handstand Push Ups

6 x Deadlift 125/85kg

9 x Box Jumps 24/20"

27 x Double Unders

Rest 1 Minute

WOD - Monday, 14th September, 2014

1. For Time, 21 - 18 - 15 - 12 - 9 - 6 - 3 of -

Wall Ball 10/7kg

Kettlebell Swings 24/16kg

Burpees (to a pull up bar)

Chest to Bar Pull Ups

Sit Ups (RX+ option - GHD)

WOD - Saturday, 12th September, 2015

1. With a 30 Minute Cap, Perform -

"Isabel"

30 x Snatch 60/40kg

Rest 2 Minutes

"Diane"

21 - 15 - 9 of -

Deadlift 102/70kg

Handstand Push Up

Rest 2 Minutes

2 Round of "Kelly"

Run 400m

30 x Box Jump 24/20"

30 x Wall Ball 10/7kg

Time Remaining - Max Rounds "Cindy" -

5 x Pull Ups

10 x Push Ups

15 x Squats