WOD - Wednesday, 23/11/2011

For time:
Run 400 meters
24/18 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Pull-ups, 50 reps
Back extension, 50 reps
Burpee, 50 reps
1.5 pood/1 pood Turkish Get-up, 20 reps, alternating arms

WOD - Tuesday, 22/11/2011

"Brutus"

1 hang power snatch, 1 overhead squats, 1 ring dips
2 hang power snatch, 2 overhead squats, 2 ring dips
3 hang power snatch, 3 overhead squats, 3 ring dips.... up to 10
Run 800m
10 hang power snatch, 10 overhead squats, 10 ring dips
9 hang power snatch, 9 overhead squats, 9 ring dips
8 hang power snatch, 8 overhead squats, 8 ring dips... back down to 1

men use 40% bodyweight
Ladies use 30% bodyweight

WOD - Monday, 21/11/2011

Deadlift 1-1-1-1-1-1-1 reps

-Break-

AMRAP in 8mins of:
5 Deadlifts, 110kg/70kg
10 Pushups
20 Overhead squat, PVC pipe

Rest day - Sunday, 20/11/2011

WOD - Saturday, 19/11/2011

10 rounds for time of:
1 Tyre flip @ HEAVY
2 Hand stand pushups
4 Chest to bar pullups
8 Atlas Stone squats, 54kg/34kg

WOD - Friday, 18/11/2011

Back squat 5-5-3-3-1-1

-Break-

For time:
Run 300 meters
60kg Thruster, 20 reps
Run 300 meters
60kg Thruster, 15 reps
Run 300 meters
60kg Thruster, 10 reps
Run 300 meters
60kg Thruster, 5 reps

WOD - Thursday, 17/11/2011

"White"
Five rounds for time of:
Rope climb, 6 ascents
10 Toes to bar
21 Walking lunge steps with 20kg plate held overhead
Run 400 meters