"Back Squat"
5 - 5 - 5 - 5 - 5
Rest, then -
For Time, 21 - 15 - 9 of -
Push Ups (Hand off Ground)
Chest to Overhead 70kg
Pull Ups
Toes to Bar
"Load Up"
WOD - Monday, 9th April, 2012
For time, 5 Rounds of -
Run 400m
50 x Squats
"Spealler doing 4 rounds"
WOD - Friday, 6th April, 2012
In Teams of 4, each team must complete -
A 6km run, with only one person running at a time.
All other team members in that time have to complete as many rounds of -
5 x Push Ups
10 x Burpees
15 x Overhead Squat PVC
20 sec top of the push up (All members; one member breaks you start again)
Total score will be rounds scored with each minute taken for the run representing minus 30 reps
WOD - Thursday, 5th April, 2012
Take 15 minutes to find a -
Snatch 1 rep Max; or,
Snatch 3 rep Max
Rest, then,
For 7 minutes for reps - ascending ladder (in 3's) of -
3 x Snatch
3 x Box Jump 30/24"
6 x Snatch
6 x Box Jump 30/24"
9 x Snatch
9 x Box Jump 30/24"
etc, etc, etc.........
Power Snatch
WOD - Wednesday, 4th April, 2012
In 22 minutes complete -
200 x Double unders
80 x Burpees
Run 1600m
Then, if any time remains, As many reps as possible of -
15 x Push Ups
10 x Squats
5 x Pull Ups
WOD - Tuesday, 3rd April, 2012
For Time, 5 Rounds of -
Run 200m
30 x Thrusters 20kg
30 x Kettlebell Swings
"Thruster"
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