1. "Overhead Squat"
Practice / 3 - 3 - 3 - 3 - 3
All @ 80% of 1RM
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2. Each For Time -
3 x 800m
(Start each interval every 6 minutes)
WOD - Thursday, 27th February, 2014
1. For Time, 5 Rounds of -
10 x Wall ball 10/7kg
10 x Toes to Bar
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2. As Many Rounds as Possible in 15 Minutes of -
15 x Kettlebell Swings 24/16kg
20 x Box Jumps 24/20"
30 x Double Unders
"This is like Luke Skywalker getting his Jedi certificate"
WOD - Wednesday, 26th February, 2014
1. "Snatch"
Take 15 Minutes to Have -
1 attempt at max unbroken reps at 60/35kg
1 attempt at max unbroken reps at 75/45kg
3 attempts at an equal/new 1rm
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2. As Many Rounds as Possible in 15 Minutes of -
21 x Chest to Overhead 45/30kg
Run 800m
18 x Chest to Overhead 60/40kg
Run 400m
15 x Chest to Overhead 75/45kg
Run 200m
12 x Chest to Overhead 90/50kg
Run 100m
WOD - Tuesday, 25th February, 2014
1. "Power Cleans"
3 - 3 - 3 - 3 - 3
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2. As Many Rounds as Possible in 12 Minutes of -
15 x Cleans 50/35kg
100 x Double Unders
15 x Cleans 70/45kg
75 x Double Unders
15 x Cleans 85/50kg
50 x Double Unders
15 x Cleans 100/60kg
25 x Double Unders
WOD - Monday, 24th February, 2014
1. "Back Squat"
3 - 3 - 3 - 3 - 3
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2. 1/2 "Cindy"
As Many Rounds as Possible in 10 Minutes of -
5 x Pull Ups
10 x Push Ups
15 x Squats
WOD - Saturday, 22nd February, 2014
1. As Many Rounds as Possible in 7 Minutes of -
2 x Power Snatch 75/45kg
4 x Muscle Ups
6 x Box Jumps 30/24"
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2. "Front Squat"
1 - 1 - 1 - 1 - 1 - 1 - 1 - 1
Work from 70% of 1RM to attempting 102%
WOD - Friday, 21st February, 2014
1. "Push Press"
2 - 2 - 2 - 2 - 2
80% to 95-100% of 1RM
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2. For Time,
150 Metres Overhead Walk Lunge 20/10kg (1 Rubber Mat = 1 Metre)
"12 Minute Cut off"
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