Saturday 1st March 2014

Open Wod 14.1

Friday 28th February 2014

A. EMOTM 15mins
20 seconds max Push jerk
5x Box jumps 24/20″

C. 2km row time trial or 3km run time trial

*if you are doing the open workout tomorrow, use today as a active rest day. Come in and row/run/air dyne and do some mobility.
Practice any movement you need for tomorrow.

Thursday 27th February 2014

A. Hang clean + split jerk 1+1×5
3 rounds for time
15x thrusters 40/30kg
400m run

V1. 35/25kg
V2. 30/20kg

Wednesday 26th February 2014

A. Power Snatch + Snatch 1+1×5

B. Rx.
16min amrap
10x Hang power snatch 50/30kg
15x Hand release push up
20x Kte

V1. 40/25kg
V2. 30/20kg

Tuesday 25th February 2014

A. Push Press + push jerk+ split jerk 2+3+1×5

B. Rx.
2mins on 1min off till complete
5 rounds of
12x deadlift 60/40kg
9x hang power clean
6x front squat
3x s2oh

V1. 50/30kg
V2. 40/20kg

Monday 24th February 2014

A. Back Squat 2×5

B. Rx.
Complete as many reps as possible in 7 minutes following the rep scheme below:
60/42kg Clean and jerk, 3 reps
3 Toes-to-bar
Clean and jerk, 6 reps
6 Toes-to-bar
Clean and jerk, 9 reps
9 Toes-to-bar
Clean and jerk, 12 reps
12 Toes-to-bar
Clean and jerk, 15 reps
15 Toes-to-bar
Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

V1. 50/35kg

V2. 40/20kg
T2R/v sit ups

Saturday 22nd February 2014

A. Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (9/6kg to 10/9′ target)
90 Double-unders
30 Muscle-ups

Friday 21st February 2014

A. Front Squat 5×2
B. *8 round cap
Complete one round every 1:30 until you fail
45/30kg Thruster, 15 reps
15 Chest to bar Pull-ups

V1. 35/20kg
Pull up

V2. 30/15kg
Jumping pull up

**once you fail drop to 10 reps instead of 15. Everybody works for 8 rounds



Thursday 20th February 2014

A. Power clean and jerk 5×2
B. 5min amrap
10x hspu
10x slam ball

Rest 2mins

5min amrap
10x pistols
10x kbs 32/24kg

Rest 2mins

5min amrap
250m run
250m row