WOD - Thursday, 8th December, 2011

As Many Rounds as Possible in 20 min of -

10 x Box Jumps 24/20"

5 x Kettlebell hang clean & jerk 24/16kg Left arm

5 x Kettlebell hang clean & jerk 24/16kg Right arm

200m Run

WOD - Wednesday, 7th December, 2011

Deadlift

3 - 3 - 2 - 2 - 1 - 1

Rest, then -

For Time - 21 - 15 - 9 

Sumo Deadlift High Pull 40/30kg

Push Press 40/30kg

WOD - Tuesday, 6th December, 2011

"Kipping Pull Up - Coaching session"

Rest - then,

"Death by Pull Up"

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

Pay no mind to the short reps from the pull ups closest!

WOD - Monday, 5th December, 2011

For Time - 3rds of -

Run 1km

50 x Kettlebell Swings 32/24kg

50 x Knees to elbow/knee raises

Knees to Elbow

Sunday, 4th December, 2011 - Rest

Love this Clip!

WOD - Saturday, 3rd December, 2011

"Chelsea"

Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats.  

If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.

If you've finished the workout before this time add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full thirty minutes.

Chelsea

WOD - Friday, 2nd September, 2011

For Time -

21 x Push Jerk 50/35kg

Run 200m

18 x Front Squat 50/35kg

Run 200m

15 x Power Clean 50/35kg

Run 200m

12 x Push Jerk 50/35kg

Run 200m

9 x Front Squat 50/35kg

Run 200m

6 x Power Clean 50/35kg

Riley! Come Home!!