1. AS Many Rounds As Possible in 9 Minutes of -
3 x Power Cleans 50/35kg
5 x Snatch 50/35kg
7 x Overhead Squat 50/35kg
9 x Back Squat 50/35kg
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2. Take 12 Minutes to Find Your Heaviest -
Clean and Jerk
WOD - Monday, 21st April, 2014
1. "Back Squat"
3 - 3 - 3 - 3 - 3
All @ 85% of 1RM
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2. As Many Rounds as Possible in 20 Minutes of -
10 x Burpees
20 x Sumo Deadlift High Pull 30/20kg
30 x Double Unders
WOD - Saturday, April 19th, 2014
1. Snatch Deadlift/Snatch/Hang Snatch
1/1/1 - 1/1/1 - 1/1/1 - 1/1/1 - 1/1/1
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2. For Time, 5 Rounds of -
9 x Deadlift 105/65kg
6 x Muscle Ups/12 x Pull Ups
3 x Squat Clean 105/65kg
18 Minute cut off
WOD - Friday,17th April, 2014
1. Take 15 Minutes to Work Up to Your Heaviest -
"Pause Front Squat"
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2. As Many Rounds as Possible in 12 Minutes of -
2 x Overhead Squat 70/45
3 x Clean and Jerk 70/45kg
4 x Walk Lunge 70/45kg (In Front Rack)
5 x Toes to Bar
WOD - Thursday, 17th April, 2014
1. For Time -
In pairs -
2400m Famers Carry 2 x 24/16kg Kettlebells
1 person carrying KB's at a time.
Every time you swap perform 10 x Push Ups (do straight away or when run is complete)
Time is when both partners complete all push ups.
C'Mon Caz, we wanna meet young Wiessy!!
WOD - Wednesday, 16th April, 2014
1. For Time, 3 Rounds of -
10 x Thrusters 60/40kg
15 x Chest to Bar Pull Ups
8 Minute Cut Off - Rest 8 Minutes, then -
2. For Time, 10 - 1 of -
Thruster 40/30kg
Handstand Push Ups
10 Minute Cut Off
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Midline Strength Work
WOD - Tuesday, 15th April, 2014
1. "Push Press"
6 - 6 - 6 - 6
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2. As Many Rounds as Possible in 12 Minutes of -
4 x Jerk 80/50kg
12 x Burpees (Lateral jump)
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