WOD - Friday, 15th February, 2013

1. "MAX OUT FRIDAY"

Take 30 Minutes to find a new 1 Rep Max of -

Snatch or Clean & Jerk or Both

---------------------------------------

2. For Time -

100 x Burpees (Head Touch)

(10 Minute Cut Off)

"Have Fun"

WOD - Thursday, 14th February, 2013

1. "Mind F*#k"

For time, 100 rounds of the following complex -

1 x Power Clean 50/35kg

1 x Lunge Left Leg 50/35kg in Front Rack

1 x Lunge Right Leg 50/35kg in Front Rack

1 x Press 50/35kg

WOD - Wednesday, 13th February, 2013

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

3 x Snatch 75/40kg

6 x Box Jump 30/24"

10 x Chest to Bar Pull Ups

---------------------------------------

2. For Time -

Run 2KM

"Hurry"

WOD - Tuesday, 12th February, 2013

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

Sumo Deadlift High Pull 42/30kg

Overhead Squat 42/30kg

7 Minute Cut Off

------------------------------

2. As Many Rounds as Possible in 6 Minutes of -

6 x Burpees

12 x Kettlebell Swings 24/16kg

24 x Double Unders

-----------------------------

3. As Many Reps as Possible in 5 minutes of -

Thruster 42/30kg

5 x Push Ups at the top of each Minute

WOD - Monday, 11th February, 2013

1."Back Squat"

5 - 5 - 5 - 5 - 5

1st set to be no lighter than 70% of 1RM - work to a new 5RM

--------------------------------------

2."Gwen"

Clean & Jerk 

15 - 12 - 9 

Touch and go at floor only. 

Even a re-grip off the floor is a foul. 

No dumping. 

Rest as needed between sets.

WOD - Saturday, 9th February, 2013

1. Bench Press

6 - 6 - 6 - 6 - 6

--------------------

2. For Time -

100 x Sit Ups
100 x Good Mornings 20kg
50 x Toes To Bar
50 x Deadlift 20kg (movement initiates below the knee)

WOD - Friday, 8th February, 2013

1. For Reps, 2 Rounds of -

90sec of Chest to Overhead 70% of 1 Rep Max

rest precisely 3 Minutes between each round - Bar must start on the ground

-------------------------------------

2. For Time, 3 Rounds of -

Run 400m

30 x Overhead Squat 35/25kg

21 x Pull Ups

20 Minute cut off