1. "Front Squat"
Take 15 Minutes to find your 10 RM
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2. With a 10 Minute time cap, perform -
100 x Burpees
Max Reps Chest to Overhead 60/40kg
"Stay Mobile"
WOD - Friday, 10th March, 2013
1. "Snatch"
Take 15 Minutes to find your 1 Rep Max
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2. As Many Rounds as Possible in 20 Minutes of -
10 x Wall Ball 10/7kg
10 x Squat Snatch 30/20kg (Movement initiates below the knee without returning to the ground)
10 x Toes to Bar
WOD - Thursday, 8th May, 2013
1. "Jerk"
3 - 3 - 3 - 3 - 3
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2. For Time -
Run 1KM
30 x Handstand Push Ups
Row/Run 1km
WOD - Wednesday, 8th May, 2013
1. In Teams of 2 complete for time -
2 Rounds of -
50 x Burpee Box Jumps 24/20kg
50 x Kettlebell Swings 32/24kg
75 x Push Ups
75 x Sit Ups
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2. For Time -
Row 500m
"Fokesy"
WOD - Tuesday, 7th May, 2013
1. "Hammer"
For Time, 5 Rounds of -
5 x Power Clean 60/40kg
10 x Front Squat 60/40kg
5 x Push Jerk 60/40kg
20 x Pull Ups
Rest 90 Seconds
WOD - Monday, 6th May, 2013
1. "Overhead Squat"
2 - 2 - 2 - 2 - 2
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2. For Time, 3 Rounds of -
50 x Squats
100 x Double Unders
WOD - Saturday, 4th May, 2013
1. "Kalsu"
For Time -
100 x Thrusters 60/40kg
At the Top of Every Minute Perform 5 burpees
"28 Minute Cut Off"
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