WOD - Tuesday, 6th March, 2012

As Many rounds as possible in 20 minutes of -

4 x Chest to Bar Pull Ups

8 x Wall Ball 10/7kg

16 x Kettlebell Swings 32/20kg

32 x Double Unders

"Kettlebell Swings"

WOD - Monday, 5th March, 2012

"Deadlift"

10 - 7 - 4 - 1

Rest, then - As many rounds as possible in 12 minutes of -

10 x Pull Ups

20 x Push Ups

Run 200m

"Seem like so long ago"

WOD - Saturday, 3rd March, 2012

Proceed through the sequence below completing as

 

many reps as possible in 10 minutes of:

30 x Snatch 35/20kg

30 x Snatch 60/35kg

30 x Snatch 75/45kg

Then in whatever time you have remaining max reps of -

Snatch 95/55kg

"Carl"

WOD - Friday, 2nd March, 2012

For time -

Run 1km

150 x Double Unders

Run 500m

150 x Double Unders

Run 1km

Immediately on return max kettlebell swing 24/16kg

1 kettlebell swing = 15 seconds off total time.

Play

WOD - Thursday, 1st March, 2012

For Time, 

21 - 18 - 15 - 12 - 9 - 3 of -

Box Jump 20"

Wall Ball 10/7kg

Deadlift 100/70kg

Walk Lunge steps

WOD - Wednesday, 29th February, 2012

"Squat Clean Practice"

Rest, then -

Death By Clean & Jerk 60/40kg

On a clock that runs continuously perform the 1 clean and Jerk in the first minute, 2 clean and jerks in the 2nd minute, etc, etc. Your score is the minute you fail to complete the amount specified.

"Mikko"

WOD - 28th February, 2012

"Front Squat"

3 - 3 - 3 - 3 - 3

Rest, then -

For time, 21 - 15 - 9

Kettlebell Swing 32/20kg

Push Press 50/35kg

Nutrition