WOD - Wednesday, 30th January, 2013

1. Take 15 minutes to find your -

Back Squat 20 Rep Max

----------------------------------------

2. Open WOD 11.5

As Many Rounds as Possible in 20 Minutes of -

5 x Clean 65/42.5kg

10 x Toes To bar

15 x Wall Ball 10/7kg

WOD - Tuesday, 29th January, 2013

1. "Press"

5 - 5 - 5 - 5 - 5

-------------------------------------

2. For time, 12, 9, 6 -

Snatch 65/42.5kg

Chest to Overhead 65/42.5kg

Overhead Squat 65/42.5kg

WOD - Monday, 28th January, 2013

For Time -

Run 1600m

150 x Double Unders

50 x Burpees

Run 800m

100 x Double Unders

35 x Burpees

Run 400m

50 x Double Unders

20 x Burpees

WOD - Saturday, 26th January, 2013

"The Most Fun WOD You Have Ever Done"

Don't pick the Cherry......

WOD - Friday, 25th January, 2012

1. "Bench Press"

5 - 5 - 5 - 5 - 5

-------------------------------

2. As Many Rounds as Possible in 10 Minutes of -

10 x Ring Dips

10 x Deadlift 130/80kg

------------------------

3. Tabata

Row (for Calories)

"Keeping climbing the walls"

WOD - Thursday, 24th January, 2013

1. As Many Rounds as Possible in 22 Minutes of -

10 x Chest to Bar Pull Ups

15 x Chest to Overhead 50/35kg

20 x Wall Ball 10/7kg

"Believe you are Strong"

WOD - Wednesday, 23rd January, 2013

1. For Time, 30 - 20 - 10 of -

Box Jump 30/24"

Thruster 30/20kg

12 Minute cut off 

----------------------------------------

2. With an 8 Minute Time Cap, complete -

Run 1km

75 x Push Ups

----------------------------------------------

3. As Many Rounds a Possible in 6 Minutes of -

5 x Snatch 75/45kg

5 x Squat Clean & Jerk 75/45kg

"Keep getting uncomfortable"