1. For Time -
300 x Double Unders
150 x Dumbbell Snatch 20/15kg (Alternating Arms)
75 x Chest to Bar Pull Ups
35 x Burpees (over DB - facing)
30 x Walk Lunge (DB Overhead - Left Arm)
30 x Walk Lunge (DB Overhead - Right Arm)
WOD - Monday, 11th May, 2015
1. Every Minute on the Minute for 12 Minutes -
1 x Three Position Snatch
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2. As Many Round as Possible in 13 Minutes of -
3 x Snatch 70/45kg
15 x Wall Ball 10/7kg
WOD - Saturday, 9th May, 2015
1. "Bench Press"
5 - 5 - 5 - 5 - 5
all between 70-75% of 1RM
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2. For Time, 1 - 10 of -
Burpee (to a pull up bar)
Kettlebell Swings 32/24kg
Goblet Squat 32/24kg
Push Up
WOD - Friday, 8th May, 2015
1. Take 15 minutes to find a heavy single of -
Back Squat
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2. In Teams of 3, For Time -
12 x 400m Run
Perform in relay fashion.
One Team member running at a time while the other two team members rest.
(21 Min Cap)
WOD - Thursday, 7th May, 2015
1. As Many Rounds as Possible In 6 Minutes of -
4 x Power Cleans 90/55kg
4 x Front Squats 90/55kg
4 x Shoulder to Overhead 90/55kg
Rest 5 Minutes
2. As Many Rounds as Possible in 6 -
10 x Overhead Squats 40/30kg
10 x Chest to Bar Pull Ups
Rest 5 Minutes
3. For Time, 2 Rounds of -
30 x Sumo Deadlift High Pull 40/30kg
25 x Wall Ball 10/7kg
20 x Slam Ball 22/9kg
10 Minute Cap
WOD - Wednesday, 6th May, 2015
1. As Many Rounds as Possible in 15 Minutes of -
5 x Handstand Push Ups
7 x Box Jumps 36/30"
9 x Kettlebell Swings 24/16kg
35 x Double Unders
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2. For Time -
100 x Back Squat 20kg
100 x Hollow Rocks/Sit Ups
WOD - Tuesday, 5th May, 2015
1. Press
5 - 4 - 3 - 2 - 1
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2. Every Minute on the Minute for 20 Minutes -
Odd Minute -
10 x Sit Ups
Run 100m
Even Minute -
12 x Squats
Run 100m
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