1. For Time, 5 Rounds of -
Run 800m
25 x Burpee Pull Ups
"45 Minute Cut Off"
WOD - Thursday, 1st May, 2014
1. As Many Rounds as Possible in 8 Minutes of -
2 x Snatch 80/50kg
Run 100m / 1 x Strict Handstand Push Up
----------------------
2. As Many Rounds As Possible in 10 Minutes of -
10 x Toes to Bar
10 x Walking Lunge 60/40kg (Barbell Overhead/Fat Bar)
-----------------------
3. Tabata -
Double Unders
Bar Muscle Ups
WOD - Wednesday, 30th April, 2014
1. "Front Squat"
3 - 3 - 3 - 3 - 3
-----------------------
2. Partner WOD - As Many Rounds as Possible in 16 Minutes of -
15 x Wall Ball 10/7kg
12 x Box Jump 24/20"
10 x Burpees (Head Touch)
Alternate Movements for the full 16 Minutes - For Example -
Partner 1 - Starts with Wall Ball
Partner 2 - Starts Box Jumps when Partner 1 finishes Wall Ball
Partner 1 - Starts Burpees when Partner 2 finishes Wall Ball
Partner 2 - Starts Wall Ball when Partner 1 finishes Burpees
Etc Etc for 16 Minutes
WOD - Tuesday, 29th April, 2014
1. You Have 11 Minutes to Complete -
"Heavy Diane"
21 - 15 - 9 of -
Deadlift 125kg
Parallette Handstand Push Up
Records reps completed or time taken to finish, then -
You Have 6 Minutes to Complete -
Run 800m
Record Time taken, then -
You Have 12 Minutes to Complete -
"Heavy Grace"
30 x Clean and Jerk 90/55kg
"Look at this fine young specimen of a Man"
WOD - Monday, 28th April, 2014
1. As Many Rounds as Possible in 9 Minutes of -
16 x Squats
8 x Hang Snatch 40/30kg
4 x Chest to Bar Pull Ups
Rest 3 Minutes
2. As Many Rounds as Possible in 8 minutes of -
8 x Front Squat 40/30kg
6 x Kettlebell Swings 32/24kg
4 x Toes to Bar
Rest 4 Minutes
3. As Many Rounds as Possible in 7 Minutes of -
4 x Thrusters 40/30kg
6 x Burpees (Lateral Jump Over Bar)
WOD - Saturday, 26th April, 2014
1. "Hang Power Clean/Jerk"
3/1 - 3/1 - 3/1 - 3/1 - 3/1
Start at 75% of 1RM Jerk and go until "Maxed Out"
Form as well as weight lifted should dictate when to stop.
----------------------
2. "Nasty Girls"
For Time 3 Rounds of -
50 x Squats
7 x Muscle Ups or 14 x Pull Ups
10 x Hang Clean 60/40kg
12 Minute Cut Off
WOD - Thursday, 24th April, 2014
1. "Snatch High Pull/Snatch" or "Snatch Practice"
1/1 - 1/1 - 1/1 - 1/1 - 1/1
------------------------
2. As Many Rounds as Possible In 14 Minutes of -
6 x Deficit Handstand Push Ups (Height = 2 x weight plates)
8 x Box Jumps 30/24"
10 x Med Ball Cleans 10/9kg
WOD - Wednesday, 23rd April, 2014
1. For Time, 2 Rounds of -
30 x Deadlift 80/50kg
20 x Burpees (To a bar out of reach)
10 x Bar Muscle Ups/Pull Ups
Let the clock run until 18 Minutes, then complete 3 Rounds of -
Run 400m
20 x Toes to bar
10 x Back Squat 100/60kg
When the Clock reaches 35 Minutes, Max reps for 5 Minutes of -
Wall Climbs
Record time/reps for each
WOD - Tuesday, 22nd April, 2014
1. AS Many Rounds As Possible in 9 Minutes of -
3 x Power Cleans 50/35kg
5 x Snatch 50/35kg
7 x Overhead Squat 50/35kg
9 x Back Squat 50/35kg
--------------------------
2. Take 12 Minutes to Find Your Heaviest -
Clean and Jerk
WOD - Monday, 21st April, 2014
1. "Back Squat"
3 - 3 - 3 - 3 - 3
All @ 85% of 1RM
-----------------------------
2. As Many Rounds as Possible in 20 Minutes of -
10 x Burpees
20 x Sumo Deadlift High Pull 30/20kg
30 x Double Unders
WOD - Saturday, April 19th, 2014
1. Snatch Deadlift/Snatch/Hang Snatch
1/1/1 - 1/1/1 - 1/1/1 - 1/1/1 - 1/1/1
----------------------------
2. For Time, 5 Rounds of -
9 x Deadlift 105/65kg
6 x Muscle Ups/12 x Pull Ups
3 x Squat Clean 105/65kg
18 Minute cut off
WOD - Friday,17th April, 2014
1. Take 15 Minutes to Work Up to Your Heaviest -
"Pause Front Squat"
-----------------------------
2. As Many Rounds as Possible in 12 Minutes of -
2 x Overhead Squat 70/45
3 x Clean and Jerk 70/45kg
4 x Walk Lunge 70/45kg (In Front Rack)
5 x Toes to Bar
WOD - Thursday, 17th April, 2014
1. For Time -
In pairs -
2400m Famers Carry 2 x 24/16kg Kettlebells
1 person carrying KB's at a time.
Every time you swap perform 10 x Push Ups (do straight away or when run is complete)
Time is when both partners complete all push ups.
C'Mon Caz, we wanna meet young Wiessy!!
WOD - Wednesday, 16th April, 2014
1. For Time, 3 Rounds of -
10 x Thrusters 60/40kg
15 x Chest to Bar Pull Ups
8 Minute Cut Off - Rest 8 Minutes, then -
2. For Time, 10 - 1 of -
Thruster 40/30kg
Handstand Push Ups
10 Minute Cut Off
----------------------------
Midline Strength Work
WOD - Tuesday, 15th April, 2014
1. "Push Press"
6 - 6 - 6 - 6
------------------------
2. As Many Rounds as Possible in 12 Minutes of -
4 x Jerk 80/50kg
12 x Burpees (Lateral jump)
WOD - Monday, 14th April, 2014
1. As Many Rounds As Possible in 40 Minutes of -
40 x Double Unders
30 x Box Jumps
20 x Wall Ball 10/7kg
Run 200m
Rest 1 Minute
WOD - Saturday, 12th April, 2014
Choose 1 of the Following Sessions -
1. Take 25 Minutes to -
Find your 1rm
Snatch
then,
Take 25 Minutes to -
Find your 1rm
Clean and Jerk
----------------------
2. For 25 Minutes Work on Mastering Your -
Snatch
then,
For 25 Minutes Work on Mastering Your -
Clean and Jerk
----------------------
3. For Time, 3 Rounds of -
Run 800m
50 x Sit Ups
50 Walk Lunge
"History"
WOD - Friday, 11th April, 2014
1. Tabata
Toes To Bar
Kettlebell Swings 32/24kg
------------------
2. "JT"
For Time, 21, 15, 9 of -
Handstand Push Ups
Ring Dips
Push Ups
Cut Off - 16 Minutes
Rest 3 Minutes, then -
For Time -
Run 800m
WOD - Thursday, 10th April, 2014
1. For Time -
Run 1600m
50 x Wall Ball 10/7kg
Run 1200m
40 x Wall Ball 10/7kg
Run 800m
30 x Wall Ball 10/7kg
Run 400m
20 x Wall Ball 10/7kg
Run 200m
10 x Wall Ball 10/7kg
"30 Minute Cut Off"
At completion of WOD take 10 Minutes to Find 1RM -
Chest To Overhead
WOD - Wednesday, 9th April, 2014
1. Partner WOD -
As Many Rounds as Possible in 8 minutes of -
1 x Squat Clean and Jerk 90/55kg
8 x Back Squat 90/55kg
(Alternate Rounds)
------------------------
2. Partner WOD -
For Time -
Only one Partner working at a Time -
50 x Front Squats 100/60kg
100 x Push Ups
50 x Muscle Ups/100 x Pull Ups
WOD - Tuesday, 8th April, 2014
1. "Jack"
As Many Rounds as Possible in 20 Minutes of -
10 x Chest to Overhead 50/35kg
10 x Kettlebell Swings 24/16kg
10 x Box Jumps 24/20"
----------------------
2. Death by -
Burpee (Head Touch)
WOD - Monday 7th April, 2014
1. "Back Squat"
5 - 5 - 5 - 5 - 5
--------------------
2. For Time, 5 Rounds of -
5 x Deadlift 120/80kg
5 x Bar Muscle Ups
50 x Double Unders
WOD - Saturday, 5th April, 2014
1. "Jerk"
5 - 5 - 5 - 5 - 5
All @ 70 - 75% of 1RM
------------------------------
2. For Time, 5 Rounds of -
6 x Power Clean 80/50kg
5 x Front Squat 80/50kg
4 x Chest to Over Head 80/50kg
"14 Minute Cut off"
WOD - Friday, 4th April, 2014
1. As Many Rounds as Possible in 12 Minutes of -
7 x Overhead Squat 60/40kg
8 x Pistol Squats (Alternating Leg)
9 x Chest to Bar Pull Ups
-------------------------
2. Every Minute on the Minute for 10 Minutes -
3 x Deadlift 160/100kg
3 x Wall Climbs
(If a Minute is Missed, complete as 10 min AMRAP)
"Rigs"
WOD - Thursday, 3rd April, 2014
1. Take 12 Minutes to Find Your 2RM -
Snatch
2. As Many Rounds as Possible in 20 Minutes of -
Run 800m
30 x Push Ups
Rest 1 Minute
Run 400m
50 x Squats
Rest 1 Minute
Run 200m
30 x Walk Lunge
Rest 1 Minute
WOD - Wednesday, 2nd April, 2014
1. "Holleyman"
For Time, 30 Rounds of -
5 x Wall Ball 10/7kg
3 x Handstand Push Up
1 x Clean 100/70kg
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