WOD - Saturday, 25th January, 2014

1. For Time - 

21 - 15 -  9 of -

Kettlebell Clean and Jerk 24/16kg (Left Arm)

Kettlebell Clean and Jerk 24/16kg (Right Arm)

Toes to Bar

Rest 4 Minutes Precisely

20 - 15 - 10 of -

Kettlebell Swing 24/16kg

Taters 24/16kg

Buy Out -

Run 1600m

(Cut off 25 minutes - Do the Run in shuttles if you have not made it out of the gym before 19 minutes)

Remember those who you are training to be better for this weekend.....

WOD - Friday, 24th January, 2014

1. Take to 10 Minutes to practice -

Ring Push Ups

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2. As Many Rounds as Possible in 20 Minutes of -

5 x Strict Pull Ups

10 x Ring Push Ups

15 x Front Squat 30/20kg

WOD - Thursday, 23rd January, 2014

1. With a 5 Minute Time Cap -

50 x Thrusters 20kg

Max Toes to Bar

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3. As Many Rounds as Possible in 8 Minutes of -

80 x Overhead Squat 20kg

Max Sit Ups

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1. With a 10 Minute Time Cap -

100 x Burpees

Max Reps Deadlift 60/40kg

WOD - Wednesday, 22nd January, 2013

1. "Back Squat"

3 - 3 - 3 - 2 - 2 - 2

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2. As Many Rounds as Possible in 7 Minutes of -

1 x Clean and Jerk 100/62kg

10 x Box Jumps 30/24"

WOD - Tuesday, 21st January, 2013

1. As Many Reps as Possible in 12 Minutes of -

15 x Wall Ball 10/7kg

10 x Overhead Walking Lunge 20/20kg

50 x Double Unders

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2. For Time -

150 x Kettlebell Swings 24/16kg

Top of Every Minute -

3 x Wall Climbs

15 Minute cut off

WOD - Monday, 20th January, 2014

1. "Bradley"

For Time, 10 Rounds of -

100m Sprint

10 x Pull Ups

100m Sprint

10 x Burpees

30 seconds Rest

WOD - Saturday, 18th January, 2013

1. "Bench Press"

5 - 5 - 5 - 5 - 5

70 - 80/85% of 1 RM

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2. In Teams of 2, As Many Rounds as Possible in 20 Minutes of -

30 x Clean & Jerk  60/40kg

30 x Burpee Pull Ups

30 x Sumo Deadlift High Pull 32/24kg Kettlebell

30 x Front Squats 60/40kg

Each Team Member Will have a Barbell and the reps will be completed in turns.

For example; Partner performs rep 1, Partner 2 Performs rep 2, Partner 1 performs rep 3, Partner 2 Performs rep 4, etc etc.