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