1. As Many Rounds as Possible in 34 Minutes -
15 x Thrusters 42/30kg
15 x Chest to Bar Pull Ups
Rest 1 Minute
15 x Wall Ball 10/7kg
10 x Toes to Bar
Rest 1 Minute
30 x Double Unders
15 x Snatch 42/30kg
WOD - Friday, 13th February, 2015
1. In Teams of 3 - As Many Reps as Possible in 10 Minutes -
Partner 1 - Run 200m (1 Run = 20 Reps)
Partner 2 - Bear Crawl (10m Crawl = 10 Reps)
Partner 3 - DB Burpee Deadlift 20/15kg
Keep swapping roles when partner running returns.
------- Rest 2 Minutes ------
2. In Teams of 3 - As Many Reps as Possible in 15 Minutes of -
Partner 1 - Run 400m (1 Run = 40 Reps)
Partner 2 - Burpee Broad Jump (10m = 10 Reps)
Partner 3 - Sit Ups (GHD Optional)
Keep swapping roles when partner running returns
WOD - 12th February, 2015
1. Every Minute on the Minute for 12 Minutes -
1 x Squat Clean and Jerk
First weight will be 22.5kg under 1rm Clean and Jerk.
Each Minute you will increase your weight by 2.5kg if you are successful with previous lift.
Missed Lift = Weight stays the same.
2 Missed Lifts = decrease weight
Last lift attempt you should be going for a new PB.
----------------------
2. For Time,
12 - 9 - 6 of -
Front Squat 110/65kg
80 - 60 - 40 of -
Double Unders
12 Minutes cap
WOD - Wednesday, 11th February, 2015
1. For Time, 5 Rounds -
Run 800m
25 x Deadlift 60/40kg
25 x Toes to Bar Sit Ups
30 Min Cap.
WOD - Tuesday, 10th February, 2015
1. Every 2 Minutes for 10 Minutes, Perform -
10 x Chest to Overhead 70/45kg
15 x Wall Ball 10/7kg
----------Rest 2 Minutes --------
2. Every 2 Minutes for 10 Minutes, Perform -
Run 100m
10 x Chest to Bar Pull Ups
---------- Rest 2 Minutes ----------
3. Every 2 Minutes for 10 Minutes, Perform -
20 x Kettlebell Swings 24/20kg
10 x Goblet Squat 24/16kg
WOD - Monday, 9th February, 2015
1. Power Clean/Hang Squat Clean/Jerk
1/1/1 - Take 20 Minutes to find as heavy as possible
---------------------
2. As Many Rounds as Possible in 12 Minutes of -
45 x Squat Cleans 60/40kg
45 x Ring Dips
45 x Burpees (to a pull up bar)
WOD - Saturday, 7th February, 2015
1. As Many Rounds as Possible in 10 Minutes of -
Run 100m
50 x Double Unders
20 x Walk Lunge
--------------------
2. As Many Rounds as Possible in 12 Minutes of -
75 x Wall Ball 10/7kg
45 x Double Unders
15 x Muscle Ups/30 x Strict Pull Ups
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