WOD - Wednesday, 19th February, 2014

1. In Teams of 2, In 30 Minutes  Complete -

"Angie" (one person working at a time)

100 x Pull Ups

100 x Push Ups

100 x Sit Ups

100 x Squats

Immediately on to -

"Helen" (One person working at a time)

3 Rounds of -

Run 400m (Run Together)

21 x Kettlebell Swings 24/16kg

12 x Pull Ups

Immediately on to -

AMRAP until 30 Minutes, of -

10 x Box Jumps 24/20"

10 x Wall Ball 10/7kg

10 x Toes to Bar

(As individuals add score together at completion of WOD)

WOD - Tuesday, 18th February, 2014

1. As Many Reps as Possible in 3 Minutes of -

Thrusters 60/40kg

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2. As Many Rounds as Possible in 9 Minutes of -

6 x Chest to Overhead 60/40kg

40 x Double Unders

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3. As Many Rounds as Possible in 12 Minutes of -

3 x Snatch 60/40kg

2 x Hang Snatch 60/40kg

1 x Overhead Squat 60/40kg

WOD - Monday, 17th February, 2014

1. "Squat Clean/Hang Squat Clean/Jerk"

1/1/1 - 1/1/1 - 1/1/1 - 1/1/1 - 1/1/1

Start at 70% of 1RM and Increase to max without failing.

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2. 10 Rounds, Record The Difference Between Your Slowest and Fastest Time -

Every Minute Complete -

10 x Kettlebell Swings 32/24kg

Sprint 100m

WOD - Saturday, 15th February, 2014

1. "Handstand Push Up Practice/Introduction"

12 Minutes

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2. "Ledesma"

As Many Rounds as possible in 20 Minutes of -

5 x Parallette/Standard Handstand Push Ups (Deficit to Chin Depth)

10 x Toes Through Rings / Scaling = Sit Ups

15 x Med Ball Cleans 10/7kg

WOD - Friday, 14th February, 2014

1. As Many Rounds as Possible in 5 Minutes of -

Run 100m

7 x Burpees (Head Touch)

12 x Wall Ball 10/7kg

15 x Box Jumps 24/20"

18 x Deadlift 100/65kg

Rest 3 Minutes

2. As Many Rounds as Possible in 7 Minutes of -

Run 100m

7 x Burpees (Head Touch)

12 x Wall Ball 10/7kg

15 x Box Jumps 24/20"

18 x Deadlift 80/50kg

Rest 3 Minutes

3. As Many Rounds as Possible in 9 Minutes of -

Run 100m

7 x Burpees (Head Touch)

12 x Wall Ball 10/7kg

15 x Box Jumps 24/20"

18 x Deadlift 60/40kg

Immediately at the end of 9 minute AMRAP -

Max Burpees with Jump and Touch to Pull Up Bar out of reach for 3 Minutes.

(No Head Touch)

Record Round score for each AMRAP and Burpee Score.

WOD - Thursday, 13th February, 2014

1. "Overhead Squat"

Take 15 Minutes to find a 1RM - OR - Practice

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"Nancy"

For Time, 5 Rounds of -

Run 400m

15 x Overhead Squats

WOD - Wednesday, 12th February, 2014

1. As Many Rounds as Possible in 4 Minutes of -

10 x Thrusters 40/30kg

10 x Toes To Bar

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

4 x Burpees

8 x Kettlebell Swings 24/16kg

24 x Double Unders

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3. As Many Rounds as Possible in 9 Minutes of -

4 x Strict Pull Ups

6 x Pull Ups

10 x Push Ups