SAT WOD 31/5/2014

For time:
10 Handstand push-ups
20 Wall ball shots10kg(6kg)
30 Toes-to-bar
40 Power cleans 60kg(40kg)
50 Burpees
60 KBS 24kg(16kg)

Get as far through as you can in 20 Minutes, So either you will get a time or a score of reps.  first 60 reps should be easy after that no so much.

FRI WOD 30/5/2014

A)
Take 20 Mins to reach a 1RM Snatch & Clean & Jerk

B)
10 Min AMRAP
6 Clean 55kg(35kg)
12 Pullups
24 Double Unders 

THURS WOD 29/5/2014

A)
For Time
Run 800Mtrs
30 Power Snatch 60kg(40kg)
Run 800Mtrs

B)
10 Min AMRAP
 Muscle Ups Or Progressions 

WED WOD 28/5/2014

5 Rounds For Time
5 Clusters 60kg(40kg)
10 Chest to bar pull ups


"Cluster" is  Clean, Full Squat into Thruster.  

TUES WOD 27/5/2014

20 Min AMRAP
10 Push Press 50kg(35kg)
20 Kettle Bell Swings 24kg(16kg)
30 Double Unders

MON WOD 26/5/2014

A)
Hang Snatch 10 Mins work up to a heavy single then, 80-85% 3x3  Rest 90 Seconds.

B)
Front Squat  8 Mins work up to a heavy single then, 80-85% 3x3  Rest 90 Seconds.

C)
Push Press 6 Mins work up to a heavy single then, 80-85% 3x3  Rest 90 Seconds.

SUN REST DAY 25/5/2014

SAT WOD 24/5/2014

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Then 3 rounds of:
5 pull-ups
10 push-ups
15 squats

FRI WOD 23/5/2014

 

A)

Snatch Heavy, Single 12 Mins

B)

Rack Jerks, 10 Mins Heavy Single

C)

Back Squat 5x5 

THURS WOD 22/5/2014

Five rounds for load and Time
3 Cleans
20 Burpees

Pick a weight for the clean and stick with it, clean may be power or full squat.

WED WOD 21/5/2014

For time:
50 Wall ball 10kg(6kg)
10 Muscle-ups
40 Wall ball  10kg(6kg) 

8 Muscle-ups
30 Wall ball 10kg(6kg)

6 Muscle-ups
20 Wall ball shots 10kg(6kg)
4 Muscle-ups
10 Wall ball 10kg(6kg)
2 Muscle-ups

TUES WOD 20/5/2014

A)
Hang Snatch,  10 Mins work up to a heavy single then, 80-85% 3x3  Rest 90 Seconds.


B)
Hang Clean & Jerk 8 Mins work up to a heavy single then, 80-85% 3x3  Rest 90 Seconds



C)
Push Press, 6 Mins work up to a heavy single then, 80-85% 3x3  Rest 90 Seconds
 

MON WOD 19/5/2014

"The Chief"
Max rounds in 3 minutes of:
60kg (40kg) Power cleans, 3 reps
6 Push-ups
9 Squats 
Rest 1 min Repeat  for a total of 5 Cycles
 

SUN REST DAY 18/5/2014

SAT WOD 17/5/2014

A)
Snatch 2,2,1,1,1,1

B)
Clean Jerk 1,1,1,1

C)
Back Squats 3x5

FRI WOD 16/5/2014

"Fran"
21,15,9 reps for time
Thruster 24.5kg(30kg)
Pullups

THURS WOD 15/5/2014

 

 

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 24kg(16kg)
60 Sit-ups
70 Burpees

WED WOD 14/5/2014

A)
Hang Snatch 3x3

B)
Back Squats 3x3

C)
Push Press 3x3

TUES WOD 13/5/2014

Ten rounds for load and time of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats

MON WOD 12/5/2014

5 Rounds For Time
15 Thrusters 60kg(40kg)
Run 400 Mtrs

SUN REST DAY 11/5/2014

SAT WOD 10/5/2014

For Time
25 Lunges
20 Pullups
50 Box Jumps 20"
20 Double Unders
25 Ring Dips
20 Knees To Elbows
30 Kettle Bell Swings 32kg(24kg)
20 Hang Cleans 30kg(20kg)
30 Wall Ball 10kg(6kg)
30 Burpees

FRI WOD 9/5/2014

A)
Hang Snatch 3,3,2,2

B)
Hang Clean & Split Jerk 2,2,1,1

C)
Front Squat 3,3,3,3,3

THURS WOD 8/5/2014

Five rounds for time of:
7 Muscle-ups
Run 400 meters

WED WOD 7/5/2014

 

Five rounds for time of:

125kg(87.5kg) Deadlift 7 reps
30 Squats
7 Handstand push-ups

TUES WOD 6/5/2014

A)
Snatch 2,2,1,1,1,1,1

B)
Jerk (from the racks) 1,1,1,1,1

C)
Back Squat 2,2,2,2,2

MON WOD 5/5/2014

Three rounds for time of
30 Kettlebell Swings, 24kg(16kg)
25 Wall ball Shots 10kg(6kg)
20 Pull-ups

SUN REST DAY 4/5/2014

SAT WOD 3/5/2014

3 Rounds For Time
25 Pullups
25 Pushups
25 Situps
25 Squats
400m run

FRI WOD 2/5/2014

A)
Hang Snatch ( Below Knee) 3,3,3,3,3

B)
Hang Clean & Split Jerk (2+1) 1,1,1,1,1

C)
Back Squat 3,3,3,3,3