WOD - Wednesday, 26th February, 2014

1. "Snatch"

Take 15 Minutes to Have -

1 attempt at max unbroken reps at 60/35kg

1 attempt at max unbroken reps at 75/45kg

3 attempts at an equal/new 1rm

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

21 x Chest to Overhead 45/30kg

Run 800m

18 x Chest to Overhead 60/40kg

Run 400m

15 x Chest to Overhead 75/45kg

Run 200m

12 x Chest to Overhead 90/50kg

Run 100m

WOD - Tuesday, 25th February, 2014

1. "Power Cleans"

3 - 3 - 3 - 3 - 3

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

15 x Cleans 50/35kg

100 x Double Unders

15 x Cleans 70/45kg

75 x Double Unders

15 x Cleans 85/50kg

50 x Double Unders

15 x Cleans 100/60kg

25 x Double Unders

WOD - Monday, 24th February, 2014

1. "Back Squat"

3 - 3 - 3 - 3 - 3

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2. 1/2 "Cindy"

As Many Rounds as Possible in 10 Minutes of -

5 x Pull Ups

10 x Push Ups

15 x Squats

WOD - Saturday, 22nd February, 2014

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

2 x Power Snatch 75/45kg

4 x Muscle Ups

6 x Box Jumps 30/24"

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2. "Front Squat"

1 - 1 - 1 - 1 - 1 - 1 - 1 - 1

Work from 70% of 1RM to attempting 102%

WOD - Friday, 21st February, 2014

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)