WOD - Wednesday, 4th November, 2015

1. For Time, 2 Rounds of -

Run 800m

150 x Double Unders

Run 400m

50 x Toes to Bar/100 x Sit Ups

Then -

20 x Rope Climbs

WOD - Tuesday, 3rd November, 2015

1. "Push Press"

3 - 3 - 3 - 3 - 3 - 3

80-90% of 1rm

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2. For Time -

50 x Deadlift 60/40kg

50 x Chest to Bar Pull Ups

50 x Strict Handstand Push Ups

WOD - Monday, 2nd November, 2015

1. Every 90 seconds for 12 Minutes perform -

1 x Snatch

Start at 75% and increase weight after each successful lift

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

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

30 x Burpees

30 x Box Jumps 24/20"

30 x Wall Ball 10/7kg

20 x Burpees

20 x Box Jumps 24/20"

20 x Wall Ball 10/7kg

10 x Burpees

10 x Box Jumps 24/20"

10 x Wall Ball 10/7kg

WOD - Saturday, 31st October, 2015

1. As Many Rounds as Possible in 5 Minutes of -

5 x Ring Dips

10 x Overhead Squats 42/30kg

Rest 3 Minutes

2. As Many Rounds as Possible in 5 Minutes -

5 x Sumo Deadlift High Pulls 42/30kg

5 x Chest to Overhead 42/30kg

Rest 3 Minutes

3. As Many Rounds as Possible in 5 Minutes of -

5 x Toes to Bar

10 cal Air Bike

Rest 3 Minutes 

4. As Many Rounds as Possible in 5 Minutes of -

Row 1km

20 x Burpees (to a pull up bar)

WOD - Friday, 30th October, 2015

1. "Back Squat"

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

all @77% of 1rm

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

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