1. "Back Squat"
3 - 3 - 3 - 3 - 3
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2. As Many Rounds as Possible in 12 Minutes of -
10 x Wall Ball 10/7kg
9 x Toes to Bar
8 x Box Jumps 24/20kg
WOD - Saturday, 21st February, 2015
1. "Clean Deadlift"
4 - 4 - 4 - 4
all @95% of 1RM Clean
(No alternate grip and Hook Grip must be used - no high pull - tension maintained in mid back crucial)
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2. "Incredible Hulk"
As many Rounds as Possible in 20 Minutes of -
5 x Deadlift 50/35kg
5 x Hang Clean 50/35kg
5 x Front Squat 50/35kg
5 x Jerk 50/35kg
5 x Back Squat 50/35kg
WOD - Friday, 20th February, 2015
"Fight Gone Bad"
For Reps, 3 Rounds of -
1 Min Wall Ball 10/7kg
1 Min Sumo Deadlift High Pull 35/20kg
1 Min Box Jumps 20"
1 Min Push Press 35/20kg
1 Min Row (Calories)
1 Minute Rest
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
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