WOD - Thursday, 16th January, 2014

1. With a 7 Minute Time Cap -

Run 800m

Max Metres Bear Crawl

Rest 4 Minutes

2. As Many Reps as Possible in 4 Minutes of -

 Bear Complex 60/40kg

Rest 4 Minutes

3. As Many Reps as possible in 5 Minutes of -

Muscle Ups/Sit Ups

Rest 4 Minutes 

4. With a 7 Minute Time Cap -

Run 800m

30 x Kettlebell Swings 32/24kg

Max Double Unders

"Poppy Zane"

WOD - Wednesday, 15th January, 2013

1. "Front Squat"

2 - 2 - 2 - 2 - 2

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2. "Mary"

As Many Rounds as Possible in 20 Minutes of -

5 x Handstand Push Ups

10 x Pistol Squats (Alternate)

15 x Pull Ups

WOD - Tuesday, 14th January, 2014

1. As Many Reps as Possible in 7 Minutes of -

3 x Snatch 60/40kg

3 x Toes to Bar

6 x Snatch 60/40kg

6 x Toes to Bar

9 x Snatch 60/40kg

9 x Toes to Bar

12 x Snatch 60/40kg

12 x Toes to Bar

15 x Snatch 60/40kg

15 x Toes to Bar

Ascending ladder of 3's for each movement until time ends.

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2. As Many Reps as Possible in 5 Minutes of  -

1 x Thruster 60/40kg

1 x Burpee (Lateral Jump Over Bar)

2 x Thrusters 60/40kg

2 x Burpees (Lateral Jump Over Bar)

3 x Thrusters 60/40kg

3 x Burpees (Lateral Jumps Over Bar)

4 x Thrusters 60/40kg

4 x Burpees (Lateral Jumps Over Bar)

Ascending ladder of 1 until time ends

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3. For Time, 3 Rounds of -

20 x Push Ups

50 x Double Unders

WOD - Monday, 13th January, 2013

1. Clean and Jerk 

1 - 1 - 1

Work up to your Max and have no more than three attempts.

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2. Every Minute on the Minute for 6 Minutes -

1 x Clean

2 x Jerk 

@80% of 1RM

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3. For Reps, 2 Rounds of -

3 Minutes of - Wall Ball 10/7kg

Rest 1 Minute

WOD - Saturday, 11th January, 2013

1. As Many Rounds as Possible in 25 Minutes of -

40 x Burpees (Bar touch - out of reach)

10 x Thrusters 40/30kg

10 x Pull Ups

10 x Kettlebell Swings 24/16kg

30 x Burpees (Bar Touch - out of reach) 

20 x Thrusters 40/30kg

20 x Pull Ups

20 x Kettlebell Swings 24/16kg

20 x Burpees (Bar Touch - out of reach)

30 x Thrusters 40/30kg

30 x Pull Ups

30 x Kettlebell Swings 24/16kg

10 x Burpees (Bar Touch - out of reach)

40 x Thrusters 40/30kg

40 x Pull Ups

40 x Kettlebell Swings 24/16kg

"Man Test"

WOD - Friday 10th January, 2014

1. Push Press

2 - 2 - 2 - 2 - 2 

85 - 95% of 1RM Push Press

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2. As Many Rounds as Possible in 9 Minutes of -

4 x Deadlift 140/90

6 x Box Jump 30/24"

Run 100m

 Immediately following the amrap above you have - 10 Minutes to find your 1RM

Deadlift

WOD - Thursday, 9th January, 2013

1. Every Minute on The Minute for 15 Minutes, for Load -

Power Clean

(If you are successful with a lift you have to increase load. You must decrease load is if you fail an attempt. You, then can only progress forward once an attempt is successful)

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2. "Nasty Karen"

For Time -

150 x Wall Ball 10/7kg

Every Minute on the Minute perform 5 x Burpees

"To get results, occasionally there must be some discomfort. You have to earn the right to get what you want"