1. "Push Press"
2 - 2 - 2 - 2 - 2
80% to 95-100% of 1RM
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2. For Time,
150 Metres Overhead Walk Lunge 20/10kg (1 Rubber Mat = 1 Metre)
"12 Minute Cut off"
WOD - Thursday, 20th February, 2014
1. "Power Clean"
Take 12 Minutes to find a heavy Single Rep
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2. Take 80% of Heavy Single and Perform Every Minute on the Minute for 7 Minutes -
2 x Power Clean (Unbroken)
1 x Hang Power Clean
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3. For Reps, 8 Rounds of -
20 seconds Double Unders
10 seconds Rest
20 seconds Burpees
10 seconds Rest
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.
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