WOD - Friday, 14th March, 2014

1. "Partner WOD"

With One Person Working while one Rests

For Time -

100 x Push Ups

100 x Toes To Bar/Sit Ups

100 x Sumo Deadlift High Pull 45/30kg

(As a Team) Run 1600m

25 Minute Cut Off

WOD - Thursday, 13th March, 2014

1. Take 12 Minutes to find a Heavy Double of -

Hang Snatch (Unbroken)

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2. "Snatch Grip - Behind The Neck Push Press"

3 - 3 - 3 - 3 - 3 - 3

Start @ 75% of 1RM Snatch and work to your heaviest 3

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2. With a 10 Minute time Cap -

30 x Snatch 60/40kg

50 x Burpees (2 Hand Touch Pull Up Bar Out of Reach)

30 x Muscle Ups

WOD - Wednesday, 12th March, 2014

1. Take 12 Minutes to Find a Heavy

Squat Clean & Jerk

As Close to a 1RM as Possible.

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2. Every Minute on the Minute for 10 Minutes -

2 x Squat Clean & Jerk @ 75% of 1RM

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Tabata

Burpees (Head Touch)

Deadlift 60/40kg

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)