1. "Front Squat"
2 - 2 - 2 - 2 - 2 - 2
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2. As Many Rounds as Possible in 15 Minutes of -
6 x Chest to Bar Pull Ups
8 x Thrusters 30/20kg
10 x Burpee Box Jumps 24/20"
WOD - Friday, 20th March, 2015
1. Take 15 Minutes to find a -
Overhead Squat 1RM
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2. "Nancy"
For Time, 5 Rounds of -
Run 400m
15 x Overhead Squats 42/30kg
(20 Minute Cap)
WOD - Thursday, 19th March, 2015
1. In groups of 2, For Time -
50 x Clean and Jerk 60/40kg
100 x Kettlebell Swings 24/16kg
50 x Snatch 60/40kg
100 x Push Ups
800 Metre Farmers Carry (2 x 24/16kg)
1 person working at a time - C&J and Snatch - 1 for 1.
Kettlebell Swings and Push Ups - 10 for 10
Farmers Carry - 1 person carrying KB's at a time.
WOD - Wednesday, 18th March, 2015
1. "Push Press"
4 - 4 - 4 - 4
all @80% of 1rm
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2. Every 3 minutes for 15 minutes perform -
Run 400m
Record time for each
WOD - Tuesday, 17th March, 2015
1. For Time, 2 Rounds of -
50 x Toes to Bar
40 x Deadlift 60/40kg
30 x Front Squat 60/40kg
20 x Chest to Overhead 60/40kg
10 x Bar Muscle Ups
WOD - Monday, 16th March, 2015
1. Every Minute on the Minute for 10 Minutes -
1 x Power Clean
Record total kilos lifted.
no lifts under 80% of 1rm power clean
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2. As Many Rounds as Possible in 12 Minutes of -
6 x Power Clean 80/50kg
6 x Burpees (lateral jump over bar)
6 x Box Jumps 30/24"
WOD - Saturday, 14th March, 2015
1. 15.3
As Many Rounds as Possible in 14 Minutes of -
7 x Muscle Ups
50 x Wall Ball 9/6kg
100 x Double Unders
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