WOD - Wednesday, 9th April, 2014

1. Partner WOD -

As Many Rounds as Possible in 8 minutes of -

1 x Squat Clean and Jerk 90/55kg

8 x Back Squat 90/55kg

(Alternate Rounds)

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2. Partner WOD -

For Time -

Only one Partner working at a Time -

50 x Front Squats 100/60kg

100 x Push Ups

50 x Muscle Ups/100 x Pull Ups

WOD - Tuesday, 8th April, 2014

1. "Jack"

As Many Rounds as Possible in 20 Minutes of -

10 x Chest to Overhead 50/35kg

10 x Kettlebell Swings 24/16kg

10 x Box Jumps 24/20"

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2. Death by -

Burpee (Head Touch)

WOD - Monday 7th April, 2014

1. "Back Squat"

5 - 5 - 5 - 5 - 5

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2. For Time, 5 Rounds of -

5 x Deadlift 120/80kg

5 x Bar Muscle Ups

50 x Double Unders

WOD - Saturday, 5th April, 2014

1. "Jerk"

5 - 5 - 5 - 5 - 5

All @ 70 - 75% of 1RM

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2. For Time, 5 Rounds of -

6 x Power Clean 80/50kg

5 x Front Squat 80/50kg

4 x Chest to Over Head 80/50kg

"14 Minute Cut off"

WOD - Friday, 4th April, 2014

1. As Many Rounds as Possible in 12 Minutes of -

7 x Overhead Squat 60/40kg

8 x Pistol Squats (Alternating Leg)

9 x Chest to Bar Pull Ups

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2. Every Minute on the Minute for 10 Minutes -

3 x Deadlift 160/100kg

3 x Wall Climbs

(If a Minute is Missed, complete as 10 min AMRAP)

"Rigs"

WOD - Thursday, 3rd April, 2014

1. Take 12 Minutes to Find Your 2RM -

Snatch  

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

Run 800m

30 x Push Ups

Rest 1 Minute

Run 400m

50 x Squats

Rest 1 Minute

Run 200m

30 x Walk Lunge

Rest 1 Minute

WOD - Wednesday, 2nd April, 2014

1. "Holleyman"

For Time, 30 Rounds of -

5 x Wall Ball 10/7kg

3 x Handstand Push Up

1 x Clean 100/70kg