1. CFH Partner Triathlon - In Teams of 5, For Time -
Ride 14KM
Row 10KM
Run 7.2KM
Swap as often as you like. 3 people working while 2 rest.
WOD - Wednesday, 15th April, 2015
1. Every Minute on the Minute for 12 Minutes
(complete 4 sets of each) -
Min 0 to 3 - 3 x Power Snatch @65% of 1rm Snatch
Min 4 to 7 - 3 x Power Clean @65% of 1rm Power Clean
Min 8 to 11 - 3 x Push Jerk @65% of 1rm Jerk
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2. As Many Rounds as Possible in 10 Minutes of -
10 x Goblet Squats 24/16kg
10 x Handstand Push Ups
10 x Walk Lunge 24/16kg (Goblet Hold KB)
WOD - Tuesday, 14th April, 2015
1. Every 2 Minutes for 22 Minutes, Perform -
8 x Burpees (Over KB)
50 x Double Unders
10 x Kettlebell Swings 32/24kg
Rest 2 Minutes -
For Reps, with a 3 Minute Cap -
Wall Climbs/Push Ups
WOD - Monday, 13th April, 2015
1. Overhead Squat
3 - 3 - 3 - 3 - 3 or Practice
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2. For Time, 3 Rounds of -
15 x Chest to Bar Pull Ups
20 x Box Jumps 24/20"
25 x Sit Ups
WOD - Saturday, 11th April, 2015
1. For Reps, with a 10 Minute Cap -
1 x Ring Push Up
1 x Clean and Jerk 60/40kg
2 x Ring Push Ups
2 x Clean and Jerk 60/40kg
3 x Ring Push Ups
3 x Clean and Jerk 60/40kg
4 x Ring Push Ups
4 x Clean and Jerk 60/40kg
etc etc etc......... For 10 Minutes.
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2. As many Rounds as Possible in 10 Minutes of -
5 x Chest to Overhead 60/40kg
7 x Back Squat 60/40kg
9 x Deadlift 60/40kg
12 x Toes to Bar
"Bindy"
WOD - Friday, 10th April, 2015
1. HSPU/Muscle Up Practice
Take 15 Minutes to practice either skill
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2. "Nate"
As Many Rounds as Possible in 20 Minutes of -
2 x Muscle Ups
4 x Handstand Push Ups
8 x Kettlebell Swings 32/24kg
WOD - Thursday, 9th April, 2015
1. "Bench Press"
3 - 3 - 3 - 3 - 3
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2. As Many Rounds as Possible in 12 Minutes of -
5 x Burpee Box Jump 24/20"
25 x Double Unders
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