"Lest WE Forget"
WOD - Thursday, 24th April, 2014
1. "Snatch High Pull/Snatch" or "Snatch Practice"
1/1 - 1/1 - 1/1 - 1/1 - 1/1
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2. As Many Rounds as Possible In 14 Minutes of -
6 x Deficit Handstand Push Ups (Height = 2 x weight plates)
8 x Box Jumps 30/24"
10 x Med Ball Cleans 10/9kg
WOD - Wednesday, 23rd April, 2014
1. For Time, 2 Rounds of -
30 x Deadlift 80/50kg
20 x Burpees (To a bar out of reach)
10 x Bar Muscle Ups/Pull Ups
Let the clock run until 18 Minutes, then complete 3 Rounds of -
Run 400m
20 x Toes to bar
10 x Back Squat 100/60kg
When the Clock reaches 35 Minutes, Max reps for 5 Minutes of -
Wall Climbs
Record time/reps for each
WOD - Tuesday, 22nd April, 2014
1. AS Many Rounds As Possible in 9 Minutes of -
3 x Power Cleans 50/35kg
5 x Snatch 50/35kg
7 x Overhead Squat 50/35kg
9 x Back Squat 50/35kg
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2. Take 12 Minutes to Find Your Heaviest -
Clean and Jerk
WOD - Monday, 21st April, 2014
1. "Back Squat"
3 - 3 - 3 - 3 - 3
All @ 85% of 1RM
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2. As Many Rounds as Possible in 20 Minutes of -
10 x Burpees
20 x Sumo Deadlift High Pull 30/20kg
30 x Double Unders
WOD - Saturday, April 19th, 2014
1. Snatch Deadlift/Snatch/Hang Snatch
1/1/1 - 1/1/1 - 1/1/1 - 1/1/1 - 1/1/1
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2. For Time, 5 Rounds of -
9 x Deadlift 105/65kg
6 x Muscle Ups/12 x Pull Ups
3 x Squat Clean 105/65kg
18 Minute cut off
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
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