WOD - Thursday, 6th February, 2014

1. "Thruster"

2 - 2 - 2 - 2 - 2 

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2. In 8 Minutes Perform for Reps -

The Ascending Ladder of -

2 x Thrusters 45/30kg

2 x Pull Ups 

4 x Thrusters 45/30kg

4 x Pull Ups

6 x Thrusters 45/30 kg

6 x Pull Ups

8 x Thrusters 45/35kg 

8 x Pull Ups

10 x Thrusters 45/30kg

10 x Pull Ups

12 x Thrusters 45/30kg

12 x Pull Ups

etc, etc, etc ............

Time to sign up.....

WOD - Wednesday, 5th February, 2014

1. "Jerk"

3 - 3 - 3 - 3 - 3

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2. As Many Reps as Possible in 7 Minutes of -

Burpees

Jump to a Pull Up Bar higher than your vertical Reach.

WOD - Tuesday, 4th February, 2014

1. For Reps, 2 Rounds of -

2 Minutes of Wall Ball 10/7kg

30 sec Rest

2 Minute Row for Calories

30 sec Rest

2 Minutes of Box Jumps 24/20"

30 sec Rest

2 Minutes of Toes to Bar

30 sec Rest

2 Minutes of Push Ups

30 sec Rest

WOD - Monday, 3rd February, 2014

1. "Front Squat with Pause @ the Bottom Position"

2 - 2 - 2 - 2 - 2

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2. As Many Rounds as Possible in 10 Minutes of -

1 x Power Clean 50/35kg

1 x Front Squat 50/35kg

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

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

10 x Squats

WOD - Saturday, 1st February, 2014

1. "Bench Press"

7 - 7 - 5 - 5 - 3

Go as close to Max as possible without failing a set.

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"Randy"

For Time -

75 x Snatch 35/25kg

Partner Up and Judge one another. 10 Minute Cut Off.

"THE BEAR"

WOD - Friday, 31st January, 2014

1. For Time, 4 Rounds of -

150 x Double Unders

Run 800m

Rest 2 Minutes

40 Minute Cut Off

WOD - Thursday, 30th January, 2014

1. For Time -

40 x Kettlebell Swings 32/24kg

60 x Walk Lunge steps

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2. As Many Rounds as Possible in 20 Minutes of -

8 x Handstand Push Ups

8 x Burpee Box Jump 24/20"

8 x Wall ball 10/7kg