1. For Time, 5 Rounds of -
Run 800m
25 x Burpee Pull Ups
"45 Minute Cut Off"
WOD - Thursday, 1st May, 2014
1. As Many Rounds as Possible in 8 Minutes of -
2 x Snatch 80/50kg
Run 100m / 1 x Strict Handstand Push Up
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2. As Many Rounds As Possible in 10 Minutes of -
10 x Toes to Bar
10 x Walking Lunge 60/40kg (Barbell Overhead/Fat Bar)
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3. Tabata -
Double Unders
Bar Muscle Ups
WOD - Wednesday, 30th April, 2014
1. "Front Squat"
3 - 3 - 3 - 3 - 3
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2. Partner WOD - As Many Rounds as Possible in 16 Minutes of -
15 x Wall Ball 10/7kg
12 x Box Jump 24/20"
10 x Burpees (Head Touch)
Alternate Movements for the full 16 Minutes - For Example -
Partner 1 - Starts with Wall Ball
Partner 2 - Starts Box Jumps when Partner 1 finishes Wall Ball
Partner 1 - Starts Burpees when Partner 2 finishes Wall Ball
Partner 2 - Starts Wall Ball when Partner 1 finishes Burpees
Etc Etc for 16 Minutes
WOD - Tuesday, 29th April, 2014
1. You Have 11 Minutes to Complete -
"Heavy Diane"
21 - 15 - 9 of -
Deadlift 125kg
Parallette Handstand Push Up
Records reps completed or time taken to finish, then -
You Have 6 Minutes to Complete -
Run 800m
Record Time taken, then -
You Have 12 Minutes to Complete -
"Heavy Grace"
30 x Clean and Jerk 90/55kg
"Look at this fine young specimen of a Man"
WOD - Monday, 28th April, 2014
1. As Many Rounds as Possible in 9 Minutes of -
16 x Squats
8 x Hang Snatch 40/30kg
4 x Chest to Bar Pull Ups
Rest 3 Minutes
2. As Many Rounds as Possible in 8 minutes of -
8 x Front Squat 40/30kg
6 x Kettlebell Swings 32/24kg
4 x Toes to Bar
Rest 4 Minutes
3. As Many Rounds as Possible in 7 Minutes of -
4 x Thrusters 40/30kg
6 x Burpees (Lateral Jump Over Bar)
WOD - Saturday, 26th April, 2014
1. "Hang Power Clean/Jerk"
3/1 - 3/1 - 3/1 - 3/1 - 3/1
Start at 75% of 1RM Jerk and go until "Maxed Out"
Form as well as weight lifted should dictate when to stop.
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2. "Nasty Girls"
For Time 3 Rounds of -
50 x Squats
7 x Muscle Ups or 14 x Pull Ups
10 x Hang Clean 60/40kg
12 Minute Cut Off
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