WOD - Tuesday, 10th March, 2015

1. For Time -

Run 4.8 KM

300 x Double Unders

Row/Ride 3KM or 50 x Kettlebell Swings 24/16kg

WOD - Monday, 9th March, 2015

1. Power Clean/Front Squat/Jerk   

15 Minutes to find Heaviest -

1/1/2 

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2. As Many Rounds as Possible in 9 Minutes of -

10 x Thrusters 60/40kg

10 x Handstand Push Ups

15 x Thrusters 40/30kg

5 x Strict Handstand Push Ups

20 x Thrusters 20kg

        

WOD - Saturday, 7th March, 2015

1.Workout 15.2

For as long as possible:

From 0:00-3:00

  2 rounds of:   10 overhead squats (95 / 65 lb.)

  10 chest-to-bar pull-ups

From 3:00-6:00

  2 rounds of:  12 overhead squats (95 / 65 lb.)

  12 chest-to-bar pull-ups

From 6:00-9:00

  2 rounds of:  14 overhead squats (95 / 65 lb.)

  14 chest-to-bar pull-ups

Etc., following same pattern

WOD - Friday, 6th March, 2015

1. For Time, 21 - 15 - 9 of -

Overhead Squat 42/30kg

Wall Ball

8 Minute Cap 

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2. For Time, 21 - 15 - 9 of -

Strict Pull Ups

Handstand Push Ups

8 Minute Cap

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3. "Annie"

For Time, 50 - 40 - 30 - 20 - 10 of -

Double Unders

Sit Ups

10 Minute Cap

WOD - Thursday, 5th March, 2015

1. For Time -

90 calorie Air Bike

5 Min Cap, 

Rest 1 Minute, then -

2. For Time -

Row 1km

5 Min Cap.

Rest 1 Minute, then -

3. As Many Rounds as Possible in 5 Minutes of -

30 x Box Jumps 24/20"

20 x Walk Lunge

10 x Wall Climbs

Rest 1 Minute, then -

4. For Time -

40 x Handstand Push Ups

5 Min Cap.

Rest 6 Minute, then -

5. As Many Rounds as Possible in 5 Minutes of -

20 x Push Ups

10 x DB Snatch 20/15kg(Left Arm)

10 x DB Snatch 20/15kg(Right Arm)

WOD - Wednesday, 4th March, 2015

In Loving Memory of

Josh Caruso

For Time -

43 x Squat Clean Thrusters 40/30kg

Run 2000m

138 x Burpees

13 x 50m Shuttle Runs

WOD - Tuesday, 3rd March, 2015

1. Every Minute on the Minute for 10 Minutes -

1 x Snatch @85% of 1rm

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2. In Teams of 2, For Total Tonnes lifted in 12 Minutes -

Ground to Overhead

Partner number 1 & 2 can swap at any time.

Snatch or clean and jerk is allowed

Use any weight you feel can give you the most Tonnes lifted in 12 Minutes.

At the top of each minute each partner must perform 3 x muscle ups or 6 x strict pull ups to perform a lift in that minute.