12/11/11 - SWANSEA POUND FOR POUND

Don't forget guys - Levi, Luke, SP & Emma are competing in the Pound for Pound Games on Saturday! Gym will be open 7am - 8am then we will be down there supporting our troops!

11/11/11 - LEST WE FORGET

Good Hannah - now show Mam!

AMRAP 18 minutes:

11 Hang Power Snatch (35kg/25kg)

11 Burpees

11 Thrusters (35kg/25kg)

11 Pull Ups

On the 11th minute - rest for a full minute!

10/11/11 - EVA

Complete 5 rounds for time:

800m run

30 KB Swings (32kg/24kg)

30 Pull Ups

9/11/11 - WOD

Complete:

21 Wall Burpees

5 Back Squat (60kg/40kg)

18 Wall Burpees

10 Back Squats

15 Wall Burpees

15 Back Squats

12 Wall Burpees

20 Back Squats

07/11/11 - WOD

5 Rounds for time:

200m run

20 Deadlift (85kg/60kg)

200m run

20 Ring Rows

04/11/11 - WOD

Complete 21-18-15-12-9 of

Ring Press Ups

Squats (20kg/10kg plate)

Burpees

Fear of failure - Divided We Fall games 2011

Complete

10 KB Swings (24kg/16kg)

20 Sit Ups

30 Double Unders

02/11/2011 - WOD

Deadlift

5-5-5

THEN

Complete 21-15-9 reps of:

Wall Ball (2 for 1)

Pull Ups