1. "Back Squat"
Take 20 Minutes to Find a heavy single
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2. As Many Rounds as Possible in 12 Minutes of -
12 x Wall Ball 10/7kg
6 x Power Snatch 70/45kg
3 x Bar Muscle Ups
WOD - Saturday, 14th November, 2015
1. For Time -
15 x Squat Cleans 70/45kg
30 x Toes-to-Bars/Sit Ups x 2
30 x Box Jumps 24/20"
15 x Muscle Ups/Jump Pull Ups x 2
30 x DB Chest to Overhead 20/15kg
30 x Double Unders
15 x Thrusters 60/40kg
30 x Pull Ups
30 x Burpees
150m walking lunge (with a 20kg plate held overhead)
WOD - Friday, 13th November, 2015
1. "Bench Press"
10 - 10 - 10
50% of 1rm - Pause @ bottom position and accelerate on concentric phase
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2. As Many Rounds as Possible in 15 Minutes of -
8 x Chest to Overhead 50/35kg (DB's optional)
8 x Burpees (over bar)
8 x DB Snatch 20/15kg (alternating arms)
WOD - Thursday, 12th November, 2015
1. For Time, 40, 30, 20, 10 of -
Ring Dips
Wall Ball 10/7kg
Handstand Walk (metres)
Run 400m at the end of each round
Every time you break a movement perform 1 x Strict Pull Up/Jumping Pull Up
WOD - Wednesday, 11th November, 2015
1. In Teams of 2, For Time -
200 Calories Air Bike
10 Minute Cap
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2. In Teams of 2, For Time -
Row 2.4km
10 Minute Cap
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3. In Teams of 2, For Time -
60 x Burpee Box Jumps (5 each)
30 x Bar Muscle Ups/Strict Pull Ups
10 Minute Cap
WOD - Tuesday, 10th November, 2015
1. Power Clean/ Push Jerk
Take 12 Minutes to Find a heavy single then perform -
1 - 1 - 1
@ 90% of Heavy Single
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2. As Many Rounds as Possible in 8 Minutes of -
3 x Strict Handstand Push Ups/6 x DB Push Press
30 x Double Unders
WOD - Monday, 9th November, 2015
1. "Back Squat"
5 - 5 - 5 - 5 - 5
all @77% of 1rm
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2. As Many Rounds and Reps as Possible for 3 Rounds of -
5 Minutes of "Cindy"
1 Minute of Squat Cleans 80/50kg
(for BBF option - DB hang squat cleans)
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