WOD - Friday, 23rd January, 2015

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

6 x Strict Pull Ups/ 2 x Muscle Ups

4 x Deadlift 105/70kg

At the top of each minute perform - 3 x Burpees (Lateral Jump Over Bar) 

Rest 3 Minutes -

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

2 x Front Squat 105/75kg

4 x Strict Ring Dips (Muscle Up into Rings to start - 1st MU counts as first Dip)

Rest 3 Minutes -

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

2 x Strict Handstand Push Up

8 x Back Squat 80/50kg

24 x Double Unders

WOD - Thursday, 22nd January, 2015

1. "Bench Press"

5 - 5 - 3 - 3

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2. For Reps  -

2 Minutes Row (Calories)

30 seconds rest

2 Minutes Air Bike ( Calories)

30 seconds rest

2 Minutes Double Unders

30 seconds rest

2 Minutes Wall Ball 10/7kg

30 seconds rest

2 Minutes Bench Press 60/40kg

30 seconds rest

2 Minutes - Rest