WOD - Friday, 4th January, 2013

3 Minutes of Each for Reps -

Snatch 75/45kg

Burpees

Row (Calories)

Push Ups

Slam Ball 9kg

Rest 1 Minute

Front Squat 75/45kg

"Goodnight James"

WOD - Thursday, 3rd January, 2013

"Clean"

3 - 3 - 3 - 3 - 3

Rest, then -

For time -

Run 1km

50 x Wall Ball Ball

30 x Handstand Push Up

WOD - Wednesday, 2nd January, 2013

"Push Press"

3 - 3 - 3 - 3 - 3

Rest, then -

As Many Rounds as Possible in 15 Minutes of -

10 x Toes to Bar

10 x Kettlebell Swings 24/16kg

30 x Double Unders

"Oh dear... 200kg for 3 reps"

WOD - Monday, 31st December, 2012

Take 20 Minutes to find your -

20 Rep Max Back squat

Rest, then -

"Holy Trinity"

For time, 12 - 9 - 6 -

Power Snatch 60/40kg

Overhead Squat 60/40kg

Thruster 60/40kg

WOD - Saturday, 29th December, 2012

Take 25 Minutes to find your -

 

1 Rep Max of Snatch

 

Rest, then -

 

Take 25 Minutes to find your -

 

1 Rep Clean & Jerk

 

 

WOD - Friday, 28th December, 2012

"Chelsea"

 

Every Minute on the minute for 30 Minutes -

 

5 x Pull Ups

10 x Push Ups

15 x Squats

 

When/if you fall behind - as many rounds as possible in time remaining,

 

 

WOD - Thursday, 27th December, 2012

"Karabel"

For time, 10 Rounds of -

3 x Snatch 60/40kg

15 x Wall Ball 10/7kg

"It's messages like this that make getting up every morning an absolute pleasure"