WOD - Friday, 27th February, 2015

1. "Kelly"

For Time, 5 Rounds of -

Run 400m

30 x Box Jumps 24/20"

30 x Wall Ball 10/7kg

WOD - Thursday, 26th February, 2015

1. As Many Rounds as Possible in 8 Minutes -

30sec Handstand Hold

30sec Bottom of Squat

30sec Hollow Hold

30sec Superman Hold

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2. Tabata -

Bear Crawl (total metres)

Burpee Broad Jump (total metres)

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3. With an 8 Minute Cap - For Time -

1600m Run

WOD - Wednesday, 25th February, 2015

1. As Many Rounds as Possible in 5 Minutes of -

20 x Squats 

20 x Calories Air Bike

Rest 5 Minutes

2. As Many Rounds as Possible in 5 Minutes of -

10 x Calories Row

10 x Burpees (over rower)

Rest 5 Minutes

3. As many Rounds as Possible in 5 Minutes of -

10 x Dumbbell Push Press 20/15kg

10 x Dumbbell Deadlift 20/15kg

Rest 5 Minutes

4. As Many Rounds as Possible in 5 Minutes of -

10 x Push Ups

10 x Med Ball Clean 10/7kg

WOD - Tuesday, 24th February, 2015

1. Every Minute on the Minute For 10 Minutes -

1 x Snatch 

Start 17.5kg Less than your 1RM. Increase by 2.5kg each Minute.

Missed lift = No increase in weight next lift.

2 x Missed Lifts = decrease weight by 2.5kg.

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2. For Time, 4 Rounds of -

12 x Chest to Bar Pull Ups

15 x Kettlebell Swings 24/16kg

50 x Double Unders

WOD - Monday, 23rd February, 2015

1. "Back Squat"

3 - 3 - 3 - 3 - 3

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

10 x Wall Ball 10/7kg

9 x Toes to Bar

8 x Box Jumps 24/20kg

WOD - Saturday, 21st February, 2015

1. "Clean Deadlift"

4 - 4 - 4 - 4

all @95% of 1RM Clean

(No alternate grip and Hook Grip must be used - no high pull - tension maintained in mid back crucial)

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2. "Incredible Hulk"

As many Rounds as Possible in 20 Minutes of -

5 x Deadlift 50/35kg

5 x Hang Clean 50/35kg

5 x Front Squat 50/35kg

5 x Jerk 50/35kg

5 x Back Squat 50/35kg

WOD - Friday, 20th February, 2015

"Fight Gone Bad"

For Reps, 3 Rounds of  -

1 Min Wall Ball 10/7kg 

1 Min Sumo Deadlift High Pull 35/20kg

1 Min Box Jumps 20"

1 Min Push Press 35/20kg

1 Min Row (Calories)

1 Minute Rest