FRI WOD 1/11/2013

A)
Back Squats 20 Mins Work Up to a Heavy Triple


B)
3 Rounds For Time
Run 400
15 Ring Dips
20 Revers Lunges
50kg(35kg)

THURS WOD 31/10/2013

A)
Partner "DT"
10 Rnds For Time
12 Deadlfts
9 HPC
6 Push Jerks

70kg(50kg)

B)
10 Mins, Work on a Gymnastics Weakness

WED WOD 30/10/2013

A)
Hang Snatch Snatch  15 Mins Heavy Double
 

B)
20 Min AMRAP
15 Pullups
20 KBS 24kg(16kg)
25 Wall Ball 10kg(6kg)

TUES WOD 29/10/2013

A)
Back Squats  3,2,2,1,1,1,1

B)
30,20,10
SDLHP 42.5kg(30kg)
Burpee

MON WOD 27/10/2013

A)
Power Clean & Push Jerk  3,3,3,3,3,3,3

Touch & Go, Drop on the last rep only


B)
 "Chipper"
200 Double Unders '
75 KBS 24kg(16kg)
100 Push Ups
50  Pullups
Run 1 Klm 

SUN REST DAY 27/10/2013

SAT WOD 26/10/2013

 A)
10 Mins,
 Work on a gymnastics skill of your choice

B)
20 Min AMRAP
5 Ground To Overhead 60kg(40kg)
10 Wall Ball 10kg(6kg)
Run 200Mtrs

FRI WOD 25/10/2013

A)
Front Squats 3,3,3,3,3

B)
Push Press 3,3,3,3,3


C)
100 Plate Burpees 

THURS WOD 24/10/2013

A)
Snatch 15 Mins Heavy Single

B)
3 RFT
Run 400 Mtrs
21 Power Snatch 35kg(25kg)
12 Toes To Bar

WED WOD 23/10/2013

A)
15 Mins To Reach a Heavy, Clean+Front Squat+Push Jerk (1+2+1)

B)
12 Min AMRAP
15 Wall Ball
15 Double Unders 

C)
Tabata
Sit Ups
Push Ups

TUES WOD 22/10/2013

A)
Thruster 3,3,3

B)
"Fran"
21,15,9 Reps For Time
Thruster 42.5kg (30kg)
Pullups

MON WOD 21/10/2013

A)
Back Squats 5x3

B)
For Time
30 Pistols
20 HSPU (Deficit) 2x 20 Kg Plates
7 Muscle Ups
20 Pistols
15 HSPU(Deficit) 2x 20 Kg Plates
7 Muscle Ups
10 Pistols
9 HSPU(Deficit) 2x 20 Kg Plates
7 Muscle Ups 

15 Min Cap

SUN REST DAY 20/10/2013

SAT WOD 19/10/2013

A)
Split Jerks 15 Mins Find a Heavy Double

B)
TEAM AMRAP (Swap Partners Each Round)
10 Min AMRAP
15 Box Jumps 18"24"
7 Push Jerks 60kg(40kg)

C)
Team Sled WOD
10 Mins 

FRI WOD 18/10/2013

A)
15 Mins Work Up to a Heavy 3 Hang Snatch

B)
For Time
10,9,8,7,6,5,4,3,2,1
Hang Power Clean 70kg(50kg)
Burpees
Pullups 

THURS WOD 17/10/2013

A)
Back Squats 5x3

B)
10 Min AMRAP
3,6,9,12,,15,18,21.........
Thrusters 42.5kg(30kg)
KBS24kg(30kg)

WED WOD 16/10/2013

A)
Push Press 3x3

B)
Deadlift 3x3

C)
5x ME Chest to Bar Pullups
5x ME Deficit HSPU (Use 2, 20kg Plates)

TUES WOD 15/10/2013

A)
30 Clean & Jerk 70kg(50kg)


B) Team WOD 10 Min AMRAP
Swapping  with a Partner
30 Double Unders
10 Burpees

MON WOD 14/10/2013

A)
15 Mins work up to a Heavy Single Snatch.

B)
"Nancy"
5 rounds for Time
Run 400Mtrs
15 OHS 42.5kg(30kg)

SUN REST DAY 14/10/2013

SAT WOD 12/10/2013

A)
Back Squats 5x3 Heavy as possible

B)
4 RFT
5 Front Squats 80kg(60kg)
30 KBS 24kg(16kg)
Run 400 mtrs

FRI WOD 11/10/2013

A)
15 Mins, Work up  to a Heavy 
Push Press, Push Jerk, Split Jerk

B)
Teams of 2, 10 Rounds, alternating each round.
10 power Cleans 65kg(45kg)
10 Ring Dips
21  Double Unders

THURS WOD 10/10/2013

A)
Clean & Jerk Heavy Double 15 Mins

B)
For Time
40 TTB
50 Wall Ball                        
20 HSPU             
10 M/U
              
Rest 2 Mins                   

30 TTB                 
50 Wall Ball       
10 HSPU              
5 MU

WED WOD 9/10/2013

A)
Squats 5x5 75-85%

B)
With 7 Pullups on the minute every minute 100 Burpees for time.

TUES WOD 8/10/2013

A)
Snatch Heavy Single 15 Mins

B)
12 Min AMRAP
Odd Minute Power Clean 60/40
Even Minute Push Jerk 60/40

Then no rest, Run 1klm

Score Reps and Run time.

MODAY LABOUR DAY 7/10/2013 CLOSED, REST UP SEE YOU TUESDAY!

SUN REST DAY 6/10/2013

SAT WOD 5/10/2013

A)
Clean & Jerk Heavy Single 15 Mins

B)
30,20,10
Front Rack Lunges 50kg(35kg)
Toes To Bar 
Double Unders

FRI WOD 4/10/2013

A)
15 Mins To find a Heavy 3 Position Power Snatch (Floor, Knee, Hip)

B)
21,15,9 reps for Time of
OHS 42.5kg(30kg)
Burpee

THURS WOD 3/10/2013

A)
Hang Clean & Split Jerk (3+1 )
15 Mins

B)
4 Rnds For Time
Run 400Mtrs
12 Deadlifts @ BW
15 Box Jumps 20"

WED WOD 2/10/2013

A)
15 Mins, Split Jerks From The Rack, Triples

B)
Front Squats 3,3,3,3,3,3,3

Max Effort Pullups Between Sets, Strict then kipping. Set ends once you drop off the bar.

TUES WOD 1/10/2013

A)
Snatch, 15 Mins to a Heavy Single

B)
4 RFT
Run 400Mtrs
25 KBS 24kg(16kg)
50 Double Unders