WOD - Thursday, 11th March, 2015

1. "Bench Press"

5 - 5 - 5 - 5 - 5

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

10 x Burpees (to a pull up bar)

15 x Box Jumps 24/20"

20 x Kettlebell Swings 24/16kg

WOD - Wednesday, 11th March, 2015

1. Every Minute on the Minute for 15 Minutes of -

1 x Snatch (Full/Squat)

Start 30kg less than your PB. 

Each minute increase by 2.5kg (on average). 

1 Miss = no increase next lift. 

2 x Missed lifts = decrease by 2.5kg next lift

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

6 x Deadlift 80/50kg

8 x Back Squat 80/50kg

10 x Pull Ups

WOD - Tuesday, 10th March, 2015

1. For Time -

Run 4.8 KM

300 x Double Unders

Row/Ride 3KM or 50 x Kettlebell Swings 24/16kg

WOD - Monday, 9th March, 2015

1. Power Clean/Front Squat/Jerk   

15 Minutes to find Heaviest -

1/1/2 

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2. As Many Rounds as Possible in 9 Minutes of -

10 x Thrusters 60/40kg

10 x Handstand Push Ups

15 x Thrusters 40/30kg

5 x Strict Handstand Push Ups

20 x Thrusters 20kg

        

WOD - Saturday, 7th March, 2015

1.Workout 15.2

For as long as possible:

From 0:00-3:00

  2 rounds of:   10 overhead squats (95 / 65 lb.)

  10 chest-to-bar pull-ups

From 3:00-6:00

  2 rounds of:  12 overhead squats (95 / 65 lb.)

  12 chest-to-bar pull-ups

From 6:00-9:00

  2 rounds of:  14 overhead squats (95 / 65 lb.)

  14 chest-to-bar pull-ups

Etc., following same pattern

WOD - Friday, 6th March, 2015

1. For Time, 21 - 15 - 9 of -

Overhead Squat 42/30kg

Wall Ball

8 Minute Cap 

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2. For Time, 21 - 15 - 9 of -

Strict Pull Ups

Handstand Push Ups

8 Minute Cap

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3. "Annie"

For Time, 50 - 40 - 30 - 20 - 10 of -

Double Unders

Sit Ups

10 Minute Cap

WOD - Thursday, 5th March, 2015

1. For Time -

90 calorie Air Bike

5 Min Cap, 

Rest 1 Minute, then -

2. For Time -

Row 1km

5 Min Cap.

Rest 1 Minute, then -

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

30 x Box Jumps 24/20"

20 x Walk Lunge

10 x Wall Climbs

Rest 1 Minute, then -

4. For Time -

40 x Handstand Push Ups

5 Min Cap.

Rest 6 Minute, then -

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

20 x Push Ups

10 x DB Snatch 20/15kg(Left Arm)

10 x DB Snatch 20/15kg(Right Arm)