WOD - Friday, 7th March, 2014

1. Pull Up Practice.

Take 10 Minutes to Work on any variation of pull up you like.

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1. For Time, 10 Rounds of -

10 x Ring Rows (Rings parallel to top of the box)

10 x Ring Push Ups

Run 200m (4 x 50m Shuttles)

WOD - Thursday, 6th March, 2014

1. "Press"

5 - 5 - 5 - 5 - 5 

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

10 x Kettlebell Swings 32/24kg

10 x Burpee Box Jump 24/20"

10 x Toes To Bar

WOD - Wednesday, 5th March, 2014

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

1 x Clean and Jerk 60/40kg

1 x Muscle Up

2 x Clean and Jerk 60/40kg

2 x Muscle Ups

3 x Clean and Jerk 60/40kg

3 x Muscle Ups

4 x  Clean and Jerk 60/40kg

4 x Muscle Ups

5 x  Clean and Jerk 60/40kg

5 x Muscle Ups

etc etc etc............

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

10 x Hang Clean 60/40kg

15 x Wall Ball 10/7kg

WOD - Tuesday, 4th March, 2014

1. "In Loving Memory"

"Josh Caruso"

WOD - Monday, 3rd March, 2014

1. 14.1

As Many Rounds as Possible in 10 Minutes of -

30 x Double Unders

15 x Snatch 35/25kg

OR

1/A. As Many Rounds as Possible in 20 Minutes of -

Run 400m

3 Rounds of -

5 x Pull Ups

10 x Push Ups
15 x Squats

WOD - Saturday, 1st March, 2014

1. 14.1

As Many as Possible in 10 Minutes of -

30 x Double Unders

15 x Snatch 35/25kg

WOD - Friday, 28th February, 2014

1. "Overhead Squat"

Practice / 3 - 3 - 3 - 3 - 3

All @ 80% of 1RM

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2. Each For Time -

3 x 800m

(Start each interval every 6 minutes)