For 7 Minutes perform an ascending ladder by 3 of -
Wall Ball 10/7kg
Toes to Bar
Rest, then -
Max Plank Hold
Rest then -
Max Squats in 2 Minutes
WOD - Friday, 21st December, 2012
Hang Power Clean/Power Clean/Squat Clean
1/1/1 - 1/1/1 - 1/1/1 - 1/1/1 - 1/1/1
Rest, then -
For Time, 12 - 9 - 6 of -
Deadlift 120/80kg
Pull Up
50m Band Sprint
WOD - Thursday, 20th December, 2012
As Many Rounds as Possible in 8 minutes of -
5 x Push Ups
5 x Burpees
Rest, then -
As Many Rounds as Possible in 18 minutes of -
10 x Kettlebell Swings 32/24kg
20 x Walking Lunge 32/24 (KB Goblet Hold)
30 x Sit Ups
WOD - Wednesday, 19th December, 2012
"Press"
5 - 5 - 5 - 5 - 5
Rest, then -
"Gwen"
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only.
Even a re-grip off the floor is a foul.
No dumping.
Use same load for each set.
Rest as needed between sets.
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
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