1. Take 15 Minutes to Find Your 1 RM -
Jerk
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2. As Many Rounds as Possible in 8 Minutes of -
3 x Power Clean (use weight for Jerk)
3 x Chest to Overhead 80% of 1rm
WOD - Monday, 16th December, 2013
1. "Filthy Fifty"
For Time -
50 x Box Jumps 24/20"
50 x Jump Pull Ups
50 x Jump Pull Ups
50 x Kettlebell Swings 24/16kg
50 x Walk Lunge
50 x Knees to Elbow
50 x Push Press 20kg
50 x Good Mornings 20kg Barbell
50 x Wall Ball 10/7kg
50 x Burpees
50 x Double Unders
WOD - Saturday, 14th December, 2013
1. "Lynne"
For Total Reps, 5 Rounds of -
Max Reps Bench Press @ Body Weight
Max Reps Pull Ups
Rest as needed between Rounds.
Move straight from Bench Press to Pull Ups Immediately.
"Our Mate"
WOD - Friday, 13th December, 2013
1. Repeat a Total of 3 Times -
As Many Rounds as Possible in 3 Minutes of -
12 x Deadlift 70/45kg
9 x Hang Clean 70/45kg
6 x Jerk 70/45kg
Rest 3 Minutes -
As Many Reps Possible in 2 Minutes of -
Wall Ball 10/7kg
Rest 1 Minute
WOD - Thursday, 12th December, 2013
1. "Front Squat"
3 - 3 - 3 - 3 - 3
All @ 85% of 1RM
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2. For Time -
100 x Burpee Box Jumps 30/24"
WOD - Wednesday, 11th December, 2013
1. With a 8 Minute Time Cap -
50 x Chest to Bar Pull Ups
Max Double Unders
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2. With an 7 Minute Time Cap -
30 x Deadlift 120/85kg
Max 50m Shuttle Sprints
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3. As Many Rounds as Possible in 6 Minutes of -
10 x Wall Ball 10/7kg
5 x Kettlebell Front Squat (Left Arm) 24/16kg
5 x Kettlebell Front Squat (Right Arm) 24/16kg
10 x Kettlebell Swings 24/16kg
"Twins"
WOD - Tuesday, 10th December, 2013
1. "Snatch"
2 - 2 - 2 - 2 - 2
all @ 90% 1RM
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2. As Many Rounds as Possible in 12 Minutes of -
6 x Thrusters 60/40kg
12 x Burpees (Lateral Jump)
"Memories that can never be taken away"
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