WOD - Wednesday, 17th December, 2014

1. Clean (Squat/Full)

Take 20 Minutes to Practice or, perform -

3 - 3 - 3

All @80% of 1RM.

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

21 x Thrusters 42/30kg

2 x Strict Pull Ups/Muscle Ups

18 x Thrusters 42/30kg

3 x Strict Pull Ups/Muscle Ups

15 x Thrusters 42/30kg

4 x Strict Pull Ups/Muscle Ups

12 x Thrusters 42/30kg

5 x Strict Pull Ups/Muscle Ups

9 x Thrusters 42/30kg

6 x Strict Pull Ups/Muscle Ups

6 x Thrusters 42/30kg

7 x Strict Pull Ups/Muscle Ups

3 x Thrusters 42/30kg

8 x Strict Pull Ups/Muscle Ups

WOD - Tuesday, 16th December, 2014

1. As Many Rounds as Possible in 8 Minutes of -

10 x Kettlebell Swings 32/24kg

15 x Box Jumps 24/20"

30 x Double Unders

Rest 3 Minutes

2. As Many Rounds as Possible in 7 Minutes of -

9 x Toes to Bar

6 x Kettlebell Hang Clean and Jerk 32/24kg (3 Left/3 Right)

Rest 3 Minutes 

3. As Many Rounds as Possible in 6 Minutes of - 

6 x Step Ups 20" (holding KB in goblet hold)

6 x Sumo Deadlift High Pull 32/24kg Kettlebell

12 x Burpees (to a pull up bar)