WOD - Tuesday, 11th March, 2014

1. "Kelly"

For Time, 5 Rounds of -

Run 400m

30 x Box Jumps 24/20"

30 x Wall Ball 10/7kg

WOD - Monday, 10th March, 2014

1.14.2

For as long as possible:

From 0:00-3:00

  

2 rounds of : 10 x overhead squats, 95 / 65 lb.

           10 x chest-to-bar pull-ups

From 3:00-6:00

  2 rounds of :  12 x overhead squats, 95 / 65 lb.

              12 x chest-to-bar pull-ups

From 6:00-9:00

  2 rounds of :  14 x overhead squats, 95 / 65 lb.

              14 x chest-to-bar pull-ups

Continue on with this pattern for as long as possible.

WOD - Saturday, 8th March, 2014

14.2

For as long as possible:

From 0:00-3:00

  

2 rounds of : 10 x overhead squats, 95 / 65 lb.

           10 x chest-to-bar pull-ups

From 3:00-6:00

  2 rounds of :  12 x overhead squats, 95 / 65 lb.

              12 x chest-to-bar pull-ups

From 6:00-9:00

  2 rounds of :  14 x overhead squats, 95 / 65 lb.

              14 x chest-to-bar pull-ups

Continue on with this pattern for as long as possible.

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"