WOD 22/09/15
For Time:
30-20-10
Deadlift 60/40
Push Ups
Sit Ups
Rest 2mins
21-15-9
Wall Ball 10/8
KettleBell Swing 24/16
Knees to Elbow
Rest 2mins
15-12-9
Overhead Squat 40/30
Push Press 40/30
Box Jump
WOD 21/09/15
STRENGTH
Back Squat 5-5-5-5
MET CON
10min AMRAP
10 Power Clean 60/40
10 Plyometric Push Ups
WOD 18/09/15
MET CON
For Time:
21-18-15-12-9-6-3 Reps of
Front Squat 60/40
Pull Ups
WOD 16/09/15
STRENGTH
Bent Over Row 5-5-5-5
MET CON
4 Rounds for Time
20 Toes to Bar
20 D/B Thrusters 20/15
200m Run
WOD 15/09/15
STRENGTH
Overhead Press 3-3-3-3
MET CON
For Time :
10-9-8-7-6-5-4-3-2-1 Reps of
Deadlift 100/70
Box Jump 24/20
*Complete 20 Double Unders after each round*
WOD 14/09/15
STRENGTH
Overhead Squat 5-5-5-5
MET CON
12min AMRAP
5 Wall Walks
10 Hang Squat Clean 50/35
WOD 13/09/15
MET CON
For Time :
800m Run
100 Bumper Plate Walking Lunge 20/15
80 Sit Ups
400m Run
60m Bear Crawl
40 Pull Ups
300m Run
20 Handstand Push Ups
10 Pistol Squats
200m Run
WOD 11/09/15
STRENGTH
Snatch Grip Deadlift 5-5-5-5
MET CON
In 10mins attempt:
20 Back Squat 40/30
20 Shoulder to Overhead 40/30
20 Back Squat 50/35
20 STOH 50/35
20 Back Squat 60/40
20 STOH
Then, if time remains Max Reps Power Clean 60/40
*Only one Barbell allowed, you must load your own Bar during the 10mins
WOD 08/09/15
STRENGTH
Push Press 5-5-5-5 (compare with 27/7/15)
MET CON
10min AMRAP
21 KB Swing 24 / 16
14 Knees to Elbow
7 Hang Squat Snatch 40 / 30