WOD - Friday, 13th February, 2015

1. In Teams of 3 - As Many Reps as Possible in 10 Minutes -

Partner 1 - Run 200m (1 Run = 20 Reps)

Partner 2 - Bear Crawl (10m Crawl = 10 Reps)

Partner 3 - DB Burpee Deadlift 20/15kg

Keep swapping roles when partner running returns.

 ------- Rest 2 Minutes ------

2. In Teams of 3 - As Many Reps as Possible in 15 Minutes of -

Partner 1 - Run 400m (1 Run = 40 Reps)

Partner 2 - Burpee Broad Jump (10m = 10 Reps)

Partner 3 - Sit Ups (GHD Optional)

Keep swapping roles when partner running returns

WOD - 12th February, 2015

1. Every Minute on the Minute for 12 Minutes -

1 x Squat Clean and Jerk

First weight will be 22.5kg under 1rm Clean and Jerk.

Each Minute you will increase your weight by 2.5kg if you are successful with previous lift.

Missed Lift = Weight stays the same. 

2 Missed Lifts = decrease weight

Last lift attempt you should be going for a new PB.

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2. For Time, 

12 - 9 - 6 of -

Front Squat 110/65kg

80 - 60 - 40 of -

Double Unders

12 Minutes cap

WOD - Wednesday, 11th February, 2015

1. For Time, 5 Rounds -

Run 800m

25 x Deadlift 60/40kg

25 x Toes to Bar Sit Ups

30 Min Cap.

WOD - Tuesday, 10th February, 2015

1. Every 2 Minutes for 10 Minutes, Perform -

10 x Chest to Overhead 70/45kg

15 x Wall Ball 10/7kg

----------Rest 2 Minutes --------

2. Every 2 Minutes for 10 Minutes, Perform -

Run 100m

10 x Chest to Bar Pull Ups

---------- Rest 2 Minutes ----------

3. Every 2 Minutes for 10 Minutes, Perform -

20 x Kettlebell Swings 24/20kg

10 x Goblet Squat 24/16kg

WOD - Monday, 9th February, 2015

1. Power Clean/Hang Squat Clean/Jerk

1/1/1 - Take 20 Minutes to find as heavy as possible

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

45 x Squat Cleans 60/40kg

45 x Ring Dips

45 x Burpees (to a pull up bar)

WOD - Saturday, 7th February, 2015

1. As Many Rounds as Possible in 10 Minutes of -

Run 100m

50 x Double Unders

20 x Walk Lunge

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

75 x Wall Ball 10/7kg

45 x Double Unders

15 x Muscle Ups/30 x Strict Pull Ups

WOD - Friday, 6th February, 2015

1. In Teams of 2 - Tabata -

Row (calories) 

30 sec Rest

Air Bike (calories)

30 sec Rest

Bench Press 60/40kg

30 sec Rest

Sit Ups/Toes to Bar

30 sec Rest

Dumbbell Hang Squat Clean 20/15kg

30 sec Rest

Burpee Pull Up

Partner 1 and 2 will alternate intervals. For Example -

Partner 1 works 1st interval while Partner 2 Rests

then,

Partner 2 will do the 2nd interval while Partner 1 Rests

etc, etc.....

A total of 8 intervals of 20sec work:10sec rest for each movement.

(both team members will be seated on a rower and an air bike when you are working on that station)

Score will be total reps.