WOD - Monday, 16th March, 2015

1. Every Minute on the Minute for 10 Minutes -

1 x Power Clean

Record total kilos lifted.

no lifts under 80% of 1rm power clean

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

6 x Power Clean 80/50kg

6 x Burpees (lateral jump over bar)

6 x Box Jumps 30/24"

WOD - Saturday, 14th March, 2015

1. 15.3

As Many Rounds as Possible in 14 Minutes of -

7 x Muscle Ups

50 x Wall Ball 9/6kg

100 x Double Unders

WOD - Friday, 13th March, 2015

1. "Back Squat"

3@80% - 2@85% - 1@90% - 3@80% - 3@80% - 2@80%

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2. As Many Rounds as Possible in 14 Minutes of -

20 x Push Ups

30 x Sit Ups

Run 100m

WOD - Thursday, 11th March, 2015

1. "Bench Press"

5 - 5 - 5 - 5 - 5

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

10 x Burpees (to a pull up bar)

15 x Box Jumps 24/20"

20 x Kettlebell Swings 24/16kg

WOD - Wednesday, 11th March, 2015

1. Every Minute on the Minute for 15 Minutes of -

1 x Snatch (Full/Squat)

Start 30kg less than your PB. 

Each minute increase by 2.5kg (on average). 

1 Miss = no increase next lift. 

2 x Missed lifts = decrease by 2.5kg next lift

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2. As Many Rounds as Possible in 10 Minutes of -

6 x Deadlift 80/50kg

8 x Back Squat 80/50kg

10 x Pull Ups

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