Power Clean 1-1-1-1-1

70-75-80-90-95-100(f)

95 PR'

Filthy 50 :

24:04 PR'

Light Squat Grace: 30 Squat Clean & Jerks @50kg

7:41 PR'

1st attempt

5 Rounds x 5,10,15,20m suicide (Just Up, 10 Walking Lunges, with 17.5kg dumbells overhead/push press, (complete one push pree after each walking lunge)

10:21 PR'

1st attempt

AMRAP 10 minutes : 5 Power cleans @ 70 kg, 10 Chin ups.

6&3CU (98) PR'

1st Attempt

Double Unders Practice.

Sick Day

Sick Day

Sick Day

Sick Day

Sick Day

AMRAP 10 Minutes : 20 Wall Balls @ 7kg to 12 feet, 20m Walking Lunge @ 20kg.

4+11WB PR'

1st Attempt

With a continuously running clock you have 10 minutes to complete as many sets of 5 Thrusters as possible. Starting @ 40kg 5 kg is added for each completed set of 5 Reps.

65kg

40-45-50-55-60-65-70F(4&2)

1st Attempt

4 rounds of 25 Calories on ergo, 25 Overhead Squats @ 20kg, 25 kettlebell Swings @ 16kg, 25 Knees to Elbows.

31:14 PR'

1st Attempt

Rest Day

Squat Clean 3-3-3-3-3

60-65-70-75-80(F2)

Team WOD with Peter.

60-40-20 Box Jumps @ 20", 30-20-10 DB Thrusters @ 10kg, 60-40-20 Sit Ups, 30-20-10 Burpees, 60-40-20 Double Unders, 60-40-20 Row for calories - Each person does every exercise and set alternating between work and rest.

38:22

"McGhee" : AMRAP 30 Minutes - 5 reps Deadlift @ 125KG, 13 Push-ups, 9 Box jumps @ 24"

15 Rnds

(previous best 17Rnds)

Light Isabel: 30 Snatches @ 50kg

4:53 PR'

1st attempt

Angie : 100 Pull ups, 100 Push ups, 100 Sit ups, 100 Squats

21:54 PR'

1st Attempt

Task Orientated Fight Gone Bad : complete 3 rounds of 20 Wall Balls, 20 Sumo Deadlift High Pull @ 35kg, 20 Box Jumps @ 20", 20 Push Press @ 35kg, 20 Calories on the ergo. with 1 minute rest between rounds.

11:54 PR'

1st Attempt

Round 1 - 3:05
Round 2 - 3:16
Round 3 - 3:33

1000m Row Buy In then 10 rounds x 20m Plate Carry @ 20kg, 20 Unbroken Double Unders with Check out of 100 Box Jumps @ 20".

13:52 PR'

1st Attempt

Rest Day

5 Rounds x 40 Wall Balls @ 7kg to 10 feet, 40 Double Unders.

11:25 PR'

1st Attempt

Check Out in remaining time upto 20 minutes complete As many reps of sit ups.

156

For time: 4 Burpees on the minute every minute, 95lbs on the bar, 20 Thrusters, 20 Sumo Deadlift High Pulls, 20 Push Press, 20 Overhead Squats, 20 Front Squats.

13:52 PR'

1st Attempt

Skill Developement: Chin Ups, Toes to Bar.

Rest Day

Bench Press: 1-10-1-20-1-30

102.5-82.5(9)-97.5-62.5(19)-97.5-50

1st Attempt

10 Rounds x Hill Sprint (Up and Back) 20 Kettle Bell Swings @ i Pood (16kgs), 20m Overhead Walk @ 60kg.

34:30 PR'

1st Attempt

AMRAP 20 Minutes - 4 minutes Thrusters @ 43kg, 3 minutes Chin Ups, 2 Minutes Walking Lunge (m) @ 20kg Plate, 1 minute Double Unders (4 DU=1Point), 1 minute Burpees, 2 minutes Sit ups, 3 Minutes Snatch @ 43kg, 4 minutes Overhead Squat @ 43 kg.

243 PR'

1st attempt

Thrusters - 52
Chin Ups - 35
Walking Lunge - 40m
Double Unders - 28 (7)
Burpees - 10
Sit Ups - 51
Snatch - 24
Overhead Squat - 24

Sofa : 250 Double Unders for time Burpee Penalty for each rest/mistake with Burpees to be completed at the end.

5:04

(Best time 4:18)

Rest Day

Skill developement : Hand Stand, Hand Stand Push Ups, Kipping Chin Ups.

Skill developement : Hand Stand Push Ups, Kipping Chin Ups.

Overhead Squat 3-3-3-3-3

40-50-55-60-60

60 kg PR'

Deadlift Row : 21 Deadlift, 750m Row, 15 Deadlifts, 500m Row, 9 Deadlifts, 250m Row. All deadlifts @ 102.5KG.

8:24

(Previous Best 7:52)

Khalipa - 7:03 (http://www.youtube.com/watch?v=etAKh8ztGjg)

Bionic - 7:52 (http://www.youtube.com/watch?v=f1aESIaaoDs)

Front Squat 5-5-5-5-5

60-70-75-80-85

85kg PR'

1st Attempt

6 rounds x 500m Row, 25 Burpees

24:54 PR'

ist Attempt

Rest Day

Grace : 30 Clean And Jerk @ 60kg.

3:40 PR'

(Previous Best 4:07)

In 12 minutes complete a 2000m Row to within 30 seconds of your personal best then complete as many Double Unders as possible in the remaining time.

164 PR'

1st Attempt

(ergo - 6:59.8)

AMRAP 15 Minutes : 5 Chin Ups, 7 Toes to Bar, 9 Push Press @ 20kg Dumbells

8 & 1 T2B PR'

1st Attempt

2 Rounds x 500m Row, 25 Burpees + Lateral Jump over 5kg Plate.

7:32 PR'

1st Attempt

TEAM WOD : 500 Box Jumps @ 20", 2 people working in sets of 50.

10:29

Skill Developement : Hand Stand Push ups.

Griff : 800m Run, 400m Run Backwards, 800m Run, 400m Run Backwards

11:10 PR'

(Previous best 12:13)

4 x 70m Sprint

Rest Day

Squat Clean 1-1-1-1-1

60-60-70-80-90

90kg PR'

150 Sumo Deadlift High Pull with 5 burpees at conclusion of each minute.

10:53 PR'

1st Attempt

Skill Developement : 50 Toes to Bar.