WOD - Saturday, April 19th, 2014

1. Snatch Deadlift/Snatch/Hang Snatch

1/1/1 - 1/1/1 - 1/1/1 - 1/1/1 - 1/1/1

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2. For Time, 5 Rounds of -

9 x Deadlift 105/65kg
6 x Muscle Ups/12 x Pull Ups
3 x Squat Clean 105/65kg


18 Minute cut off






WOD - Friday,17th April, 2014

1. Take 15 Minutes to Work Up to Your Heaviest -

"Pause Front Squat"

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

2 x Overhead Squat 70/45
3 x Clean and Jerk 70/45kg
4 x Walk Lunge 70/45kg (In Front Rack)
5 x Toes to Bar




WOD - Thursday, 17th April, 2014

1. For Time -

In pairs -

2400m Famers Carry 2 x 24/16kg Kettlebells

1 person carrying KB's at a time.

Every time you swap perform 10 x Push Ups (do straight away or when run is complete)
Time is when both partners complete all push ups.

C'Mon Caz, we wanna meet young Wiessy!!


WOD - Wednesday, 16th April, 2014

1. For Time, 3 Rounds of -

10 x Thrusters 60/40kg
15 x Chest to Bar Pull Ups

8 Minute Cut Off - Rest 8 Minutes, then -

2. For Time, 10 - 1 of -

Thruster 40/30kg
Handstand Push Ups

10 Minute Cut Off

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Midline Strength Work




WOD - Tuesday, 15th April, 2014

1. "Push Press"

6 - 6 - 6 - 6

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

4 x Jerk 80/50kg
12 x Burpees (Lateral jump)



WOD - Monday, 14th April, 2014

1. As Many Rounds As Possible in 40 Minutes of -

40 x Double Unders
30 x Box Jumps
20 x Wall Ball 10/7kg
Run 200m
Rest 1 Minute




WOD - Saturday, 12th April, 2014

Choose 1 of the Following Sessions -

1. Take 25 Minutes  to -

Find your 1rm

Snatch

then,

Take 25 Minutes to -

Find your 1rm

Clean and Jerk

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2. For 25 Minutes Work on Mastering Your -

Snatch

then,

For 25 Minutes Work on Mastering Your -

Clean and Jerk

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3. For Time, 3 Rounds of -

Run 800m
50 x Sit Ups
50 Walk Lunge

"History"