MODAY WOD 19/3/2012

Front Squat 5,3,2,1,1,1,1

10 Min AMRAP
50 Double Unders
7 Ring Dips

SAT WOD 17/3/2012

12 Min AMRAP
150 Wall Ball 10kg(6kg) 10 Ft Target 9 Ft Target
90 Double Unders
30 Muscle Ups

FRI WOD 16/3/2012

Weighted Pullup 3,3,3,3,3

15 Min AMRAP
10 Deadlift 100kg(70kg)
15 Pushups
20 Situps

THURS WOD 14/3/2012

CLEAN
15 Mins Work up to a Heavy Single


5 Rnds For Time
7 Ring Dips
7 Thrusters 60kg(40kg)

WED WOD 14/3/2012

Press 1,1,1,1,1


3 Rnds For Reps
1 Min TTB
1 Min HSPU
1 Min KBS 24kg(16kg)
1 Min Burpee
1 Min Rest

TUES WOD 12/3/2012

Power Snatch 2,2,2,2,2

5 Rnds For Time
7 Power Snatch 50kg(35kg)
Run 200Mtrs

MODAY WOD 11/3/2012

Back Squat 1,1,1,1,1


7 Minutes of Cindy
5 Pull Ups
10 Pushups
15 Squats

SUN REST DAY 11/3/2012

SAT WOD 10/3/2012

FRI WOD 24/2/2012

OHS 3,3,3,3,3

21,18,15,12,9
KBS 24kg(16kg)
Burpees

THURS WOD 8/3/2012

Pullup Workshop 10 Mins
Kipping, Butterfly etc


3 Rounds
Run 800 Mtrs

WED WOD 29/2/2012

5x 2x Hang Power Clean, 1 x Split Jerk

10 Min AMRAP
2 Muscle Ups
7 Pistols (each leg)
30 Double Unders

TUES WOD 6/3/2012

DeadLift 3x3


Then "Dianne"
21,15,9 Reps For Time
Deadlift 100kg(70kg)
HSPU

MON WOD 5/3/2012

Press 3,3,3


10 Min AMRAP
3,6,9,12,15,18......
Reps of
Thruster 42.5kg(30kg)
Pullup

SUN REST DAY 4/3/2012