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)