WOD - Thursday, 20th March, 2014

1. Take 10 Minutes to Find a Heavy

Hang Squat Clean

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2. Every Minute on The Minute for 6 Minutes -

2 x Hang Squat Cleans @ 85% of Part 1 (Unbroken)

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1.  For Reps in 8 Minutes -

Max Squat Clean and Jerk 60/40kg

At the top of each minute perform ? Burpees

WOD - Wednesday, 19th March, 2014

1. As Many Rounds As Possible in 10 Minutes of -

5 x Handstand Push Ups

10 x Kettlebell Swings 32/24kg

30 x Double Unders

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2. With a 13 Minute Time Cap, Perform -

Run 1600m

40 x Wall Ball 

20 x Burpees (Touch Pull Ups Bar Out of Reach)

Max Muscle Ups

WOD - Tuesday, 18th March, 2014

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

10 x Thrusters 45/30kg

12 x Burpees (Lateral Jump over Bar)

15 x Toes To Bar

WOD - Monday, 17th March, 2014

1. Workout 14.3

8 minute AMRAP:

10 x deadlifts, 135 / 95 lb. 

15 x box jumps, 24 / 20 inch

15 x deadlifts, 185 / 135 lb.

15 x box jumps, 24 / 20 inch

20 x deadlifts, 225 / 155 lb.

15 x box jumps, 24 / 20 inch

25 x deadlifts, 275 / 185 lb.

15 x box jumps, 24 / 20 inch

30 x deadlifts, 315 / 205 lb.

15 x box jumps, 24 / 20 inch

35 x deadlifts, 365 / 225 lb.

 15 x box jumps, 24 / 20 inch

Or

For Time, 5 Rounds of -

Run 400m

50 x Squats

WOD - Sat, 15th March, 2015

Workout 14.3

8 minute AMRAP:


10 x deadlifts, 135 / 95 lb. 
15 x box jumps, 24 / 20 inch
15 x deadlifts, 185 / 135 lb.
15 x box jumps, 24 / 20 inch
20 x deadlifts, 225 / 155 lb.
15 x box jumps, 24 / 20 inch
25 x deadlifts, 275 / 185 lb.
15 x box jumps, 24 / 20 inch
30 x deadlifts, 315 / 205 lb.
15 x box jumps, 24 / 20 inch
35 x deadlifts, 365 / 225 lb.
 15 x box jumps, 24 / 20 inch

WOD - Friday, 14th March, 2014

1. "Partner WOD"

With One Person Working while one Rests

For Time -

100 x Push Ups

100 x Toes To Bar/Sit Ups

100 x Sumo Deadlift High Pull 45/30kg

(As a Team) Run 1600m

25 Minute Cut Off

WOD - Thursday, 13th March, 2014

1. Take 12 Minutes to find a Heavy Double of -

Hang Snatch (Unbroken)

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2. "Snatch Grip - Behind The Neck Push Press"

3 - 3 - 3 - 3 - 3 - 3

Start @ 75% of 1RM Snatch and work to your heaviest 3

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2. With a 10 Minute time Cap -

30 x Snatch 60/40kg

50 x Burpees (2 Hand Touch Pull Up Bar Out of Reach)

30 x Muscle Ups