WOD - Thursday, 19th February, 2015

1. Every Minute on the Minute for 10 Minutes -

1 x Hang Squat Clean

Starting at 17.5kg less than your 1RM

add 2.5kg each minute

1 x Miss = do not add weight

2 x Misses = Take 2.5kg off

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2. For Reps of -

1 Minute of Muscle Ups/Pull Ups

1 Minute of Double Unders/Pull Ups

2 Minutes of Muscle Ups/Pull Ups

2 Minutes of Double Unders/Pull Ups

3 Minutes of Muscle Ups/Pull Ups

3 Minutes of Muscle Ups/Pull Ups

WOD - Wednesday, 18th February, 2015

1. For Reps, 2 Rounds of -

 3 Minutes Air Bike (Calories)

3 Minutes Rest

3 Minutes Kettlebell Swing 32/24kg

3 Minutes Rest

3 Minutes Row (Calories)

3 Minutes Rest

3 Minutes Walk Lunge 32/24kg (KB Goblet Hold)

3 Minutes Rest

WOD - Tuesday, 17th February, 2015

1. "Bench Press"

Take 15 Minutes to Find a Heavy Single 

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2. "Barraza" 

As Many Rounds as Possible in 18 Minutes of -

Run 200m

9 x Deadlifts 125kg/82kg

6 x Burpee Bar Muscle Up/Pull Up

WOD - Monday, 16th February, 2015

1. For Time -

42, 36, 30, 24, 18, 12, 6 -

Squat

21, 18, 15, 12, 9, 6, 3 -

Burpees (Line facing with a Jump)

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

3 x Strict Handstand Push Ups

6 x Push Ups

9 Metre Handstand Walk

WOD - Saturday, 13th February, 2015

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.

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2. For Time, 

12 - 9 - 6 of -

Front Squat 110/65kg

80 - 60 - 40 of -

Double Unders

12 Minutes cap