WOD - Friday,17th April, 2014

1. Take 15 Minutes to Work Up to Your Heaviest -

"Pause Front Squat"

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

2 x Overhead Squat 70/45

3 x Clean and Jerk 70/45kg

4 x Walk Lunge 70/45kg (In Front Rack)

5 x Toes to Bar

WOD - Thursday, 17th April, 2014

1. For Time -

In pairs -

2400m Famers Carry 2 x 24/16kg Kettlebells

1 person carrying KB's at a time.

Every time you swap perform 10 x Push Ups (do straight away or when run is complete)

Time is when both partners complete all push ups.

C'Mon Caz, we wanna meet young Wiessy!!

WOD - Wednesday, 16th April, 2014

1. For Time, 3 Rounds of -

10 x Thrusters 60/40kg

15 x Chest to Bar Pull Ups

8 Minute Cut Off - Rest 8 Minutes, then -

2. For Time, 10 - 1 of -

Thruster 40/30kg

Handstand Push Ups

10 Minute Cut Off

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Midline Strength Work

WOD - Tuesday, 15th April, 2014

1. "Push Press"

6 - 6 - 6 - 6

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

4 x Jerk 80/50kg

12 x Burpees (Lateral jump)

WOD - Monday, 14th April, 2014

1. As Many Rounds As Possible in 40 Minutes of -

40 x Double Unders

30 x Box Jumps

20 x Wall Ball 10/7kg

Run 200m

Rest 1 Minute

WOD - Saturday, 12th April, 2014

Choose 1 of the Following Sessions -

1. Take 25 Minutes  to -

Find your 1rm

Snatch

then,

Take 25 Minutes to -

Find your 1rm

Clean and Jerk

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2. For 25 Minutes Work on Mastering Your -

Snatch

then,

For 25 Minutes Work on Mastering Your -

Clean and Jerk

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3. For Time, 3 Rounds of -

Run 800m

50 x Sit Ups

50 Walk Lunge

"History"

WOD - Friday, 11th April, 2014

1. Tabata

Toes To Bar

Kettlebell Swings 32/24kg

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2. "JT"

For Time, 21, 15, 9 of -

Handstand Push Ups

Ring Dips

Push Ups

Cut Off - 16 Minutes

Rest 3 Minutes, then -

For Time -

Run 800m