WOD - Friday, 2nd May, 2014

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