WOD - Saturday, 24th March, 2012

Workout 12.5

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Barbell Thrusters

3 Chest to bar Pull-ups

6 Barbell Thrusters

6 Chest to bar Pull-ups

9 Barbell Thrusters

9 Chest to bar Pull-ups

12 Barbell Thrusters

12 Chest to bar Pull-ups

15 Barbell Thrusters

15 Chest to bar Pull-ups

18 Barbell Thrusters

18 Chest to bar Pull-ups

21 Barbell Thrusters

21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

WOD - Friday, 23rd March, 2012

As Many Rounds as Possible in 20 Minutes of -

5 x Wall Climbs/Burpees

10 x Toes Through Rings

15 x Box Jump 30"

Wall Climbs

WOD - Thursday, 22nd March, 2012

For Time -

10 x Clean and Jerk 70/40kg

1 Round of "Cindy"

9 x Clean and Jerk 70/40kg

1 Round of "Cindy"

8 x Clean and Jerk 70/40kg

1 Round of "Cindy"

7 x Clean and Jerk 70/40kg

1 Round of "Cindy"..........

All the way down to 1 x Clean and Jerk 70/40kg

"WOD Demo"

WOD - Wednesday, 21st March, 2012

"Deadlift"

3 - 3 - 3 - 3 - 3

Rest, then -

Each for time, with 3 minutes rest precisely between each -

3 x 800m

"Matt Swift"

WOD - Tuesday, 20th March, 2012

"Back Squat"

5 - 5 - 5 - 5 - 5

Rest, then -

For Time, 4 Rounds of -

12 x Pull Ups

24 x sit ups

"My Gym is Different"

WOD - Monday, 19th March, 2012

"Wittman"

For Time, 7 Rounds of -

15 x Kettlebell Swings 24/16kg

15 x Power Cleans 42/30kg

15 x Box Jump 24/20"

"Wittman"

WOD - Saturday, 18th March, 2012

"12.4"

As Many Rounds Possible in 12 minutes of -

150 x Wall Ball 10/7kg

90 x Double Unders

30 x Muscle Ups

"Graham"