FRI WOD 1/3/2013

A)
Barbell Complex 
1 Clean Pull
1 Clean
1 Hang Power Clean
1 Split Jerk
20 Minutes to go AHAP

B)
Run 1200Mtrs
The 3 Rnds
15 SDLHP 42.5kg(30kg)
15 Pullups

HAVE YOU REGISTERD FOR THE OPEN ?? FIRST WOD ANNOUNCED IN 7 DAYS.............
REGISTER FOR THE OPEN..................................................REGISTER FOR THE OPEN HERE

THURS WOD 28/2/2013

A)
Press 1,1,1,1,1
Push Press 3,3,3,3,3
Push Jerk 5,5,5,5,5

B)
3 Rnds
30 Push Ups
30 KBS
30 Box Jumps

WED WOD 27/2/2013

A)
Snatch Doubles, any Style 20 Mins

B)
10 Min AMRAP
30 Double Unders
15 Power Snatch 35kg(25kg)

TUES WOD 26/2/2013

A)
Back Squats 5,5,5,5,5

B)
 21,15,9
Thrusters 42.5kg(30kg)
Ring Dips

MON WOD 25/2/2013

A)
Clean & Jerk, 15 Mins to Get to a Heavy Single

B)
For Time
50 Walll Ball
20 Power Clean & Push Jerk 60kg(40kg)
30 Pullups

SUN REST DAY 24/2/2013

A)
Snatch 20 Mins Singles


B)
8 Min AMRAP
10 Deadlifts 100kg(80kg)
10 Box Jumps
10 TTB

FRI WOD 22/2/2013

A)
7 Rnds
7 Strict Pullups
7 Strict HSPU


B)
7 Min AMRAP

Clean & Jerk 70kg(50kg)

The Jerks can turned into a Thruster or you may use a Push Jerk or Split. Its really about ROM Clean is a Full Squat. Or Power Clean and Front Squat. I think you get it buy now.  

THURS WOD 21/2/2013

A)
Front Squats 5,5,5,5,5

B)
3 Rnds For Time
Run 400
15 Power Cleans 60kg(40kg)
6 Muscle Ups

WED WOD 20/2/2013

A)
Power Snatch+ Hang Power Snatch
15 Mins 1+1


B)
4 Rnds For Time
10 OHS
10 Burpees
30 Double Unders 

TUES WOD 19/2/2013

A)

20 Mins to find an Heavy

Hang Power Clean + Push Jerk 2+1


B)

15 Min AMRAP
15 Deadlifts 40kg(30kg)
10 Hang Power Cleans
5 Push Jerks

MON WOD 18/2/2013

A)
Back Squats, 20 Mins to reach a Max 5 RM for the day.

B)
Hope For Kenya WOD

AMRAP 12 Mins
50 Squats
30 Pushups
15 Pullups

SUN REST DAY 17/2/2013

SAT WOD 16/2/2012

A)
 Snatch Practice 15 Mins

B)
Clean & Jerks 10 Mins

C)
7 Min AMRAP
7 Deadlifts 100kg(80kg)
7 Burpees

FRI WOD 15/2/2013

A)
Push Press 15 Mins to a Heavy Triple

B) For Time
30 Box Jumps 24,18 Inch 
15 Front Squats 80kg(60kg)
50 KBS 24kg(16kg)
Run 800Mtrs
15 Thrusters 60kg(40kg)

Barbell Must be cleaned from floor for the front Squats