WOD - Friday, 30th October, 2015

1. "Back Squat"

3 - 3 - 3 - 3 - 3 - 3 - 3

all @77% of 1rm

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

1 x Muscle Up

1 x Snatch 60/40kg

2 x Muscle Ups

2 x Snatch 60/40kg

3 x Muscle Ups

3 x Snatch 60/40kg

4 x Muscle Ups

4 x Snatch 60/40kg..... etc etc.

WOD - Thursday, 29th October, 2015

1. For Time, 5 Rounds of -

20 x Box Jumps 24/20"

15 x Strict Press 20kg

5 x Wall Climbs

Run 400m

WOD - Wednesday, 28th October, 2015

1. For Time - 12, 9, 6 of -

Deadlift 140/100kg

Deficit Handstand Push Ups (2 Plates)

(7 Minute Cap)

-------Rest 3 Minutes-------

2. For Time - 9, 6, 3 of -

Hang Power Clean 100/70kg

Front Squat 100/70kg

(7 Minute Cap)

---------Rest 3 Minutes-------

3. As Many Rounds as Possible in 10 Minutes of -

10 x Squats (holding weight plate 20/10kg)

10 x Oblique Twists 20/10kg

Run 100m

WOD - Tuesday, 27th April, 2015

1. With a 8 Minute Cap, Perform for Time -

150 x Double Unders

100 x Kettlebell Swings 24/16kg

50 x Wall Ball 10/7kg

Max Reps Push Ups

Rest 3 Minutes -

2. With a 8 Minute Time Cap, Perform for Time -

30 x Push Ups

50 x Wall Ball 10/7kg

100 x Kettlebell Swings 24/16kg

150 x Double Unders
Max Goblet Squats 24/16kg

Rest 3 Minutes

3. With a 3 Minute Time Cap -

40 x Toes to Bar

Max Run Metres (50m Shuttles)

WOD - Monday, 26th October, 2015

1. "Clean/Front Squat/Jerk"

Take 20 Minutes to find your heaviest complex

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

3 x Power Clean 80/50kg

5 x Chest to Bar Pull Ups

7 x Burpees (over the bar)

WOD - Saturday, 24th October, 2015

1. For Time, 10 Rounds of -

10 x Pull Ups

10 x Push Ups

10 x Sit Ups

10 x squats

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2. Time Trial - For Time -

Run 800m

WOD - Friday, 23rd October, 2015

1. In Teams of 2, With a 9 Min Cap, Perform -

70 x Deadlifts 100/70kg (5 for 5)

50 x Clean and Jerk 80/50kg (1 for 1)

Max Reps Toes to Bar/Sit Ups (5 for 5)

Rest 3 Minutes 

2. In teams of 2, With a 9 Min Cap, Perform  -

70 x Deadlifts 80/50kg (5 for 5)

50 x Snatch 60/40kg (1 for 1)

Max Toes to Bar/Sit Ups (5 for 5)

Rest 3 Minutes -

3. In teams of 2, With a 9 Min Cap, Perform  -

70 x Hang Power Clean 60/40kg (5 for 5)

70 x Chest to Overhead 60/40kg (5 for 5)

Max Bar Muscle Ups/Strict Pull Ups