WOD - Thursday, 24th April, 2014

1. "Snatch High Pull/Snatch" or "Snatch Practice"

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

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

2. As Many Rounds as Possible In 14 Minutes of -

6 x Deficit Handstand Push Ups (Height = 2 x weight plates)
8 x Box Jumps 30/24"
10 x Med Ball Cleans 10/9kg




WOD - Wednesday, 23rd April, 2014

1. For Time, 2 Rounds of -

30 x Deadlift 80/50kg
20 x Burpees (To a bar out of reach)
10 x Bar Muscle Ups/Pull Ups

Let the clock run until 18 Minutes, then complete 3 Rounds of -

Run 400m
20 x Toes to bar
10 x Back Squat 100/60kg

When the Clock reaches 35 Minutes, Max reps for 5 Minutes of -

Wall Climbs


Record time/reps for each



WOD - Tuesday, 22nd April, 2014

1. AS Many Rounds As Possible in 9 Minutes of -

3  x Power Cleans 50/35kg
5 x Snatch 50/35kg
7 x Overhead Squat 50/35kg
9 x Back Squat 50/35kg

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

2. Take 12 Minutes to Find Your Heaviest -

Clean and Jerk


WOD - Monday, 21st April, 2014

1. "Back Squat"

3 - 3 - 3 - 3 - 3

All @ 85% of 1RM

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

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

10 x Burpees
20 x Sumo Deadlift High Pull 30/20kg
30 x Double Unders


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

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

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"

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

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