WOD - Wednesday, 14th January, 2015

1. "Push Press"

3 - 3 - 2 - 2 - 2 - 1

All sets between 80 and 95% of 1rm

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2. As Many Rounds as Possible in 12 Minutes of -

8 x Power Clean 70/45kg
10 x Toes to Bar
12 x Box Jump 24/20"






WOD - Tuesday, 13th January, 2015

1) 2 Rounds of -

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

10 x Wall Ball 10/7kg
10 x Calorie Air Bike

Rest 1 Minutes


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

10 x Slam Ball 22/9kg
Run 100m

Rest 1 Minutes -

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

5 x Chest to Bar Pull Ups
10 x Thrusters 20kg

Rest 1 Minutes 

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

5 x Strict Ring Dips
15 x Squats

Rest 1 Minute

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

Row(Calories)

Rest 1 Minutes