07 Sep 2014
Monday 8 September
‘Lynne’
5 Rounds for Max Reps of:
Bench Press @ Bodyweight (Men) or 3/4 Bodyweight (Ladies)
Pull-Ups
No rest between Bench press and the pull-ups, but rest as needed between rounds. Score is total Bench and total Pull-ups.
05 Sep 2014
Saturday 6th September
A. 10 Mins to find 1RM Thruster
For a rep to count, the bar must be taken from the floor and must then be taken into a front squat (below parallel) and pressed out overhead without moving the feet or re-bending the knees or hips.
B. CF Games Open WOD 14.5
21-18-15-12-9-6-3 reps for time of:
Thrusters, 42.5kg (30kg)
Bar-facing Burpees
04 Sep 2014
Friday 5th September
A. Powers Clean
2 – 2 – 2 – 2 – 2
B. For time:
1 mile Run
50 x Wall Balls (9/7kg)
40 x Box Jumps (24/20″)
30 x Push Ups
20 x T2B
10 x Power Cleans (60/42.5kg)
03 Sep 2014
Thursday 4th September
A. Annie Is that you?
AMRepAP in 3 rds of:
1 Min DU
1 Min Sit Ups
B. 15 Min AMRAP of:
400m Run
10 x C2B Pull-Up
10 x HSPU
or C. AWOD: For time:
Run 800m
30 x MU
Run 800m *18 Min Cut Off
02 Sep 2014
Wednesday 3rd September
A. EMOM for 6 mins:
1 x Pause (at Knee) Power Snatch
1 x Power Snatch
B. 5 rds of the complex:
1 x Power Clean
1 x Squat Clean
1 x Split Jerk
C. AMRAP in 5 Mins of:
10 x Wall Balls
5 x 1 Arm KB Swings (16/12kg) Left
5 x 1 Arm KB Swings (16/12kg) Right
01 Sep 2014
Tuesday 2nd September
A. For total distance:
6 x 60s Row Intervals
Rest approx 1:1
B. Bench Press
5 x 5 @ 80%
C. Turkish Get Ups
3 sets of 3 each arm.
