WOD - Saturday, 16th February, 2013

1. "Partner Fran"

For Time, 21 - 15 - 9 of -

Partner 1: 21 x Thrusters 42/30kg

Partner 1: 21 x Pull Ups

Partner 2: 15 x Thrusters 42/30kg

Partner 2: 15 x Pull Ups

Partner 1: 9 x Thrusters 42/30kg

Partner 1: 9 x Pull Ups

Partner 2: 21 x Thrusters 42/30kg

Partner 2: 21 x Pull Ups

Partner 1: 15 x Thrusters 42/30kg

Partner 1: 15 x Pull ups

Partner 2: 9 x Thrusters 42/30kg

Partner 2: 9 x Pull Ups

1 x Athlete rests while other is working. 12 Minute Cut off.

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2. "Partner Helen"

For time, 6 Rounds of -

Run 400m

21 x Kettlebell Swings 24/16kg

12 x Pull Ups

1 x Athlete rests while the other is working. Partners will take turns in performing rounds.

For Example : Partner 1 will do 1st round, then Partner 2 will do the 2nd round, Partner 1 will do the 3rd Round etc etc.

"Yep"

WOD - Friday, 15th February, 2013

1. "MAX OUT FRIDAY"

Take 30 Minutes to find a new 1 Rep Max of -

Snatch or Clean & Jerk or Both

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2. For Time -

100 x Burpees (Head Touch)

(10 Minute Cut Off)

"Have Fun"

WOD - Thursday, 14th February, 2013

1. "Mind F*#k"

For time, 100 rounds of the following complex -

1 x Power Clean 50/35kg

1 x Lunge Left Leg 50/35kg in Front Rack

1 x Lunge Right Leg 50/35kg in Front Rack

1 x Press 50/35kg

WOD - Wednesday, 13th February, 2013

1. As Many Rounds as Possible in 15 Minutes of -

3 x Snatch 75/40kg

6 x Box Jump 30/24"

10 x Chest to Bar Pull Ups

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2. For Time -

Run 2KM

"Hurry"

WOD - Tuesday, 12th February, 2013

1. For Time, 21 - 15 - 9 of -

Sumo Deadlift High Pull 42/30kg

Overhead Squat 42/30kg

7 Minute Cut Off

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2. As Many Rounds as Possible in 6 Minutes of -

6 x Burpees

12 x Kettlebell Swings 24/16kg

24 x Double Unders

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3. As Many Reps as Possible in 5 minutes of -

Thruster 42/30kg

5 x Push Ups at the top of each Minute

WOD - Monday, 11th February, 2013

1."Back Squat"

5 - 5 - 5 - 5 - 5

1st set to be no lighter than 70% of 1RM - work to a new 5RM

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2."Gwen"

Clean & Jerk 

15 - 12 - 9 

Touch and go at floor only. 

Even a re-grip off the floor is a foul. 

No dumping. 

Rest as needed between sets.

WOD - Saturday, 9th February, 2013

1. Bench Press

6 - 6 - 6 - 6 - 6

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2. For Time -

100 x Sit Ups
100 x Good Mornings 20kg
50 x Toes To Bar
50 x Deadlift 20kg (movement initiates below the knee)