Wednesday 19th June 2013

WOD
A/ Back squat 7 x 3 - last 2 rounds de-load to ~70%

B/ 5 Rounds for time
9 Hang power snatch 50/35kg
9 Thrusters 50/35kg

Tuesday 18th June 2013

WOD
A/ Weighted pull ups 4 x 3
Weighted ring dips 4 x 3

B/ 3 rounds for time: 
25 KBS 24/16kg
20 C2D push ups
15 Pull ups

C/ 100 abmat situps

Monday 17th June 2013

WOD
A/ Snatch 5 x 3

B/ EMOM for 20mins
Even mins - 3 squat cleans
Odd mins - 30s of ME DU's 

Saturday 15th June 2013

WOD
"Suffer"
In a team of team of two, for time: 
100 Ring dips
30 Strict pull ups
70 Kipping pull ups
60 Thrusters 40/20kg
40 Thrusters 60/42.5kg
Run round the block
50 "GRRT" toes to bar special (don't ask!!)
100 Overhead lunge walk 20/10kg

Friday 14th June 2013

WOD
A/ Split jerk 5 x 2

B/ 3 rounds for time: 
400m Run
10 x DB split jerk 20/12.5kg

C/ Tabata row for meters

Thursday 14th June 2013

WOD
A/ Overhead squat 5 x 5 (same weight throughout)

B/ For time: 

1000m Row

Annie 
50 40 30 20 10 reps of
Double Unders
Abmat sit ups

25 '2-for-1' wall balls

Wednesday 12th June 2013

WOD
For time (15min time cap):

5 4 3 2 1 reps of
Deadlift 140/90kg
Muscle ups

5 4 3 2 1 reps of
Front squat 100/60kg
HSPU

5 4 3 2 1 reps of
Snatch 60/40kg
Lateral burpees

Tuesday 11th June 2013

WOD
A/ Muscle up skill work

B/ CrossFit Games 12.3 WOD, 18min AMRAP of:
15 Box jumps 24/20"
12 Push press 52.5/35kg
9 Toes to bar

Monday 10th June 2013

WOD
'Bear Complex', 7 rounds for maximum weight of
1 x Power Clean

1 x Front Squat

1 x Push-Press

1 x Back Squat

1 x Push-Press

Without putting the bar down during

Saturday 8th June 2013

WOD
'Filthy 50s' for time: 
50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

Friday 7th June 2013

WOD
A/ EMOM for 10mins
1 x Snatch
1 x Hang snatch
1 x High hang snatch
1 x Snatch balance

B/ 10min AMRAP
3 x Deadlifts 140/90kg
4 x Push press 70/45kg
5 x Burpees

Thursday 6th June 2013

WOD
A/ 5 rounds of 30s on, 30s off HSPU

B/ For time: 
500m Row buy in
20 - 30 - 10
Pull ups
Box jumps
100 Double unders buy out

C/ Weight vest run round the block