WOD - Friday, 16th December, 2011

As Many Rounds as possible in 20 min of -

6 x Deadlift 140/90kg

9 x Wall Ball 10/7kg

12 x Med Ball Cleans 10/7kg

15 x Kettlebell Swings 24/16kg

18 x Walking Lunge Steps

What a great first three weeks! Weight over head and on top of the box!

WOD - Thursday, 15th December, 2011

For time - 6 rounds of -

5 x Thrusters 60/40kg

10 x Toes to Bar

Run 200m

Never forget the good old days.....

WOD - Wednesday, 14th December, 2011

For Time - 3 rounds of -

Run 1600m

20 x Wall Ball 10/7kg

15 x Power Clean 50/35kg

10 x Kettlebell Swings 32/24kg

WOD - Tuesday, 13th October, 2011

"Tabata Something Else"

Tabata for max reps

Pull Ups

Push Ups

Sit Ups

Squats

"Demo"

WOD - Monday, 12th December, 2011

Power Snatch

3 - 3 - 3 - 3 - 3

Rest, then -

As many rounds as possible in 10 min of -

Bear Crawl 20 metres.

Broad Jump 20 metres (every 3 jumps perform 5 squats)

Olympic Weightlifting

Sunday, 11th of December, 2011- Rest

Front Rack Mobility

WOD - Saturday, 10th December, 2011

Front Squat

2 - 2 - 2 - 2 - 2 - 2 - 2

Rest, then -

For time -

30 - 20 - 10

Double Unders

Walking Lunges

Wall Ball

Front Squat