WOD - Monday, 15th April, 2013

1. "Front Squat"

2 - 2 - 2 - 2 - 2

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

"Cindy"

5 x Pull Ups

10 x Push Ups

15 x Squats

"or"

"Mary"

5 x Handstand Push Ups

10 x Pistol Squats (Alternating Legs)

15 x Pull Ups

WOD - Friday, 12th April, 2013

1. For Time -

Buy In -

8 x Clean & Jerk 60/40kg

12 x Muscle Ups

5 Rounds of -

5 x Snatch 60/40kg

5 x Overhead Squat 60/40kg

5 x Back squat 60/40

Buy Out -

8 x Clean & Jerk 60/40kg

12 x Muscle Ups

25 Minute cut off

"Might have to practice these"

WOD - Thursday, 11th April, 2013

1. Each For Time -

5 x 500m Run

Rest Precisely 2:00 between intervals

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2. As Many Rounds as Possible in 8 Minutes of -

5 x Burpees

30 x Double Unders

"Gateway starting again soon"

WOD - Wednesday, 10th April, 2013

1. Take 15 Minutes to find your 20 Rep Max -

Back Squat

Attempt 5kg heavier than your last PB

Attempt same weight last attempted if you only achieved 15-19 reps

Attempt 5kg less if you achieved 15 reps or less last 20RM attempt

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2. As Many Rounds as Possible in 15 Minutes -

6 x Deadlift 100/70kg

8 x Toes To Bar

10 x Push Ups

WOD - Tuesday, 9th April, 2013

1. "Power Clean"

2 - 2 - 2 - 2 - 2

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2. For Time, 10 Rounds of -

10 x Kettlebell Swings 32/24kg

10 x Wall Ball 10/7kg

WOD - Monday, 8th April, 2013

1. "Press"

5 - 5 - 5 - 5 - 5

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2. As Many Rounds as Possible in 11 Minutes of -

10 x Push Press 45/32kg

10 x Squat Cleans 45/32kg

Run 100m

WOD - Saturday, 6th April, 2013

1. As many Rounds as Possible in 20 Minutes of -

25 x Wall Ball 10/7kg

50 x Double Unders

Run 400m