WOD - Thursday, 28th May, 2015

1. Ring Dip Ladder

On a running clock complete -

1 for first minute 
2 for second minute
3 for third minute
4 for fourth minute
etc, etc, ...............

On the minute where you cannot continue with ring dips, rest 2 Minutes -

then,

2. Snatch 60/40kg/Burpee (Lateral Jump Over Bar)

On a running clock complete -

1 of each for first minute 
2 of each for second minute
3 of each for third minute
4 of each for fourth minute
etc, etc, ...............




WOD - Wednesday, 27th May, 2015

1. Every Minute on the Minute for 8 Minutes -

2 x Power Clean

Start at 60% of 1rm and increase by 5% each minute.
If any reps are failed then you will not continue to the next minutes lifts.

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2. As Many Rounds as Possible in 5 Minutes -

3 x Power Clean 60/40kg
6 x Front Squat 60/40kg
3 x Bar Muscle Ups/6 x Strict Pull Ups

Rest 2 Minute -

As Many Rounds as Possible in 4 Minutes -

2 x Power Clean 80/50kg
4 x Front Squat
3 x Burpee Box Jump 30/24"

Rest 2 Minute -

As Many Rounds as Possible in 3 Minutes of -

1 x Power Clean 100/60kg
2 x Front Squat 100/60kg
3 x Strict Handstand Push Up/6 x Handstand Push




WOD - Tuesday, 26th May, 2015

1. Every 2 Minutes for 10 Minutes Perform -

50 x Double Unders
10 x Sumo Deadlift High Pull 40/30kg

Immediately into -

Every 2 Minutes for 10 Minutes Perform -

10 x Chest to Overhead 40/30kg
15 x Wall Ball 10/7kg

Immediately into -

Every 2 Minutes for  10 Minutes -

15 x Kettlebell Swings 24/16kg
Run 200m



WOD - Monday, 25th May, 2015

1. "Back Squat"

5 - 5 - 5 - 5 - 5

----------------------

2. As Many Rounds as Possible in 17 Minutes of -

1RD of "Cindy" (5 x Pull Ups, 10 x Push Ups, 15 x Squats)
3 x Deadlift 150/100kg
10 x Toes To Bar


WOD - Sunday, 24th May, 2015 - Recovery WOD

1. Do not exceed 75% of perceived maximal effort for a) & b)-

a) With a 10 Min Cap

Row 1600m

------------------

b) With a 10 Min Cap

Air Bike 100cal

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c) As Many Rounds as Possible in 10 Minutes of -

30 seconds Hold Bottom of Squat
30 seconds Handstand Hold
30 seconds Hold Chin Over Pull Bar (Underhand Grip/hollow body position)
30 seconds Top of the Push Up





WOD - Saturday, 23rd May, 2015

1. "Bench Press"

3@75% - 3@80% - 2@90% - 1@95% - 1@90% - 1@Heavy Single

------------------------

2. As Many Rounds as Possible in 20 Minutes of -

10 x Wall Ball 10/7kg
10 x Kettlebell Swings 24/16kg
10 x Box Jumps 24/20"


WOD - Friday, 22nd May, 2015

1. "Back Squat"

3 - 3 - 3 - 3 - 3

all @80% of 1rm

-----------------------

2. In groups of 2, As Many Rounds as Possible in 16 Minutes of -

a) Run 200m
15 x Sit Ups

b) Run 200m
20 x Squats

c) Run 200m
10 x Burpees (to a pull up bar)

This WOD will be performed in relay fashion.

Partner 1 will perform a)
Partner 2 will perform a)
Partner 1 will perform b)
Partner 2 will perform b)
Partner 1 will perform c)
Partner 2 will perform c)

1 round will then be complete