WOD - Friday, 8th May, 2015

1. Take 15 minutes to find a heavy single of -

Back Squat

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2. In Teams of 3, For Time -

12 x 400m Run

Perform in relay fashion. 

One Team member running at a time while the other two team members rest.

(21 Min Cap)

WOD - Thursday, 7th May, 2015

1. As Many Rounds as Possible In 6 Minutes of -

4 x Power Cleans 90/55kg

4 x Front Squats 90/55kg

4 x Shoulder to Overhead 90/55kg

Rest 5 Minutes

2. As Many Rounds as Possible in 6 -

10 x Overhead Squats 40/30kg

10 x Chest to Bar Pull Ups

Rest 5 Minutes

3. For Time, 2 Rounds of -

30 x Sumo Deadlift High Pull 40/30kg

25 x Wall Ball 10/7kg

20 x Slam Ball 22/9kg

10 Minute Cap

WOD - Wednesday, 6th May, 2015

1. As Many Rounds as Possible in 15 Minutes of -

5 x Handstand Push Ups

7 x Box Jumps 36/30"

9 x Kettlebell Swings 24/16kg

35 x Double Unders

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2. For Time -

100 x Back Squat 20kg

100 x Hollow Rocks/Sit Ups

WOD - Tuesday, 5th May, 2015

1. Press

5 - 4 - 3 - 2 - 1

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2. Every Minute on the Minute for 20 Minutes -

Odd Minute - 

10 x Sit Ups

Run 100m

Even Minute -

12 x Squats

Run 100m

WOD - Monday, 4th May, 2015

1. "Rope Climb - Practice"

10 Minutes

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2. As Many Rounds as Possible in 20 Minutes of -

8 x Burpees (head touch)

6 x Chest To Overhead 60/40kg

2 x Legless Rope Climbs/9 x Strict Pull Ups

WOD - Saturday, 2nd May, 2015

1. In groups of 3 perform, For Time -

100 x Bench Press @Body Weight (or scale to 70% of 1rm)

Take it in turns to perform as many reps as possible each time.

12 Minute Cap

---------Rest----------

2. In groups of 3 perform, For Time -

100 x Deadlift @Body Weight (or scale to 60% of 1rm)

6 Minute Cap

---------Rest----------

3. In groups of 3 perform, For Time -

100 x Front Squats @Body Weight (or scale to 60% of 1rm)

10 Minute Cap

WOD - Friday, 1st May, 2015

1. Clean and Jerk

3 @75% - 3@80% - 3@80% - 2@85% - 2@80%

1 set every 2 Minutes

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2. With a 3 Minute Cap Perform, for time -

20 x Clean and Jerk 60/40kg

then,

From 3:00 to 5:00 Perform, for time -

20 x Snatch 60/40kg

then,

From 5:00 to 7:00 Perform, for time -

30 x Burpees (over barbell)

then,

From 7:00 to 10:00 Perform, for time - 3 rounds of -

15 x Deadlift 60/40kg

15 x Push Ups

then,

From 10:00 to 20:00 Perform, As Many Rounds as Possible of -

5 x Strict Pull Ups

10 x Toes to Bar

15 x Squats