WOD - Tuesday, 18th December, 2012

"Bull"

For time, 2 Rounds -

200 x Double Unders

50 x Overhead Squats 60/40kg

50 x Pull Ups

Run 1600m

"55 Minute Cut Off"

WOD - Monday, 17th December, 2012

Take 15 Minutes to find your -

20 Rep Max Back Squat

Rest, then -

For Time, 20 - 15 - 10 of -

Snatch 50/35kg

Box Jump 30/24"

Push Ups 

"Virtuosity"

WOD - Saturday, 15th December, 2012

For time, 21 - 15 - 9 of -

Front Squat 60/40kg

Weighted Sit Ups 20/10kg

Pull Ups

15 minute cut off

Rest, then -

As Many Rounds as Possible in 5 Minutes of -

7 x Toes to Bar

20 x Double Unders

Rest, then -

Tabata Kettlebell Swings 24/16kg

WOD - Friday, 14th December, 2012

For time -

Run/Row 5KM

"Derek Poundstone"

WOD - Thursday, 13th December, 2012

"Three Point Snatch"

1 - 1 - 1 - 1 - 1 - 1 - 1

Rest, then -

Every Minute on the Minute for 15 Minutes for load perform -

1 x Snatch

WOD - Wednesday, 12th December, 2012

"Front Squat" 

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

approx 90 sec rest between sets

Rest, then -

As Many Rounds as Possible in 15 Minutes of -

5 x Chest to Bar Pull Ups

10 x Ring Push Ups

15 x Med Ball Cleans 10/7kg

"Control"

WOD - Tuesday, 11th December, 2012

"Jerk"

3 - 3 - 3 - 3 - 3

Rest, then -

"Grace"

For time -

30 x Clean & Jerk 60/40kg

Rest, then -

For time -

Run 1km

"Grace"