WOD - Friday, 5th December, 2014

1. Take 12 Minutes to Find your 1RM -

Chest to Overhead

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

2. For Reps, 8 Rounds of -

20 seconds Chest to Overhead 60/40kg

10 seconds rest

20 seconds Front Squat 60/40kg

10 seconds rest

20 seconds Strict Pull Ups

10 seconds rest

20 seconds Knees to Elbow

10 seconds rest

WOD - Thursday, 4th December, 2014

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

8 x Deadlift 70/45kg

8 x Box Jump 30/24"

24 x Sit Ups

Rest 3 Minutes -

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

15 x Med Ball Cleans 10/7kg

10 x Push Ups

Rest 3 Minutes -

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

100m Farmers Carry 32/24kg

10 x Burpees (over Kettlebell)

Rest 1 Minute

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

Wall Climbs

WOD - Wednesday, 3rd December, 2014

1. In Teams of 2, With a 6 Minute Cap, For Reps -

10 x Ground to Overhead 40/30kg

10 x Ground to Overhead 50/35kg

10 x Ground to Overhead 60/40kg

10 x Ground to Overhead 70/45kg

10 x Ground to Overhead 80/50kg

10 x Ground to Overhead 90/55kg

Max Reps Ground to Overhead 100/60kg

Team can break up reps as necessary for all workouts

Rest 1 Minute

2. In teams of 2 - As Many Rounds as Possible in 5 Minutes of -

Option 1 -

30 x Pistols

15 x Chest to Bar Pull Ups

Option 2 -

60 x Squats

30 x Pull Ups

Option 3 -

60 x Squats

60 x Partner Assisted Pull Ups

Rest 6 Minutes -

3. In Teams of 2, As Many Rounds as Possible in 8 -

50 x Handstand Push Ups

40 x Kettlebell Swings 32/24kg

30 x Toes to Bar

20 x Burpees (lateral jump over barbell from WOD 1)

WOD - Tuesday, 2nd December, 2014

1. In Teams of 2, With a 12 Minute Cap -

Both Partners Run 800m with 1 Slam Ball 22/9kg

In time remaining -

Partner 1 - Row for Max Calories

Partner 2 - 25 x Slam Ball 22/9kg

Keep swapping roles after 25 slam balls continuously until 12 Minutes elapses.

Score will be total calories and slam balls.

Rest 2 Minutes

2. In Teams of 2 - As Many Rounds as Possible in 12 Minutes of -

5 x Pull Ups

10 x Push Ups

15 x Squats

Round for Round - 1 Partner working at a time.

Rest 2 Minutes

3. In Teams of 2 - As Many Rounds as Possible in 12 Minutes of -

10 x Wall Ball 

30 x Double Unders

Round for Round - 1 Partner working at a time.

WOD - Monday, 1st December, 2014

1. Take 15 Minutes to Find Your 1RM -

Push Press

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

2. In Groups of 2, with a 12 Minutes Cap -

40 x DB Burpee over the Box

30 x Toes Through Rings

60 x Hang Squat Clean (DB's)

30 x Toes Through Rings

80 x Push Press (DB's)

Max Muscle Ups or Toes Through Rings

WOD - Saturday, 29th November, 2014

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

30 sec Handstand Hold 

5 x Toes to Bar (Controlled Kip - As straight legged as Possible)

10 x Hollow Rocks

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

2. For Time -

Tabata Squats (Each 10 sec Rest at Bottom of Squat)

Run 1600m

WOD - Friday, 28th November, 2014

1. "Joan"

For Time -

39 x Burpee Pull Ups

Then, 6 Rounds of -

6 x Chest To Overhead 75/45kg

12 x Back Squat 75/45kg

Then,

89 x Kettlebell Swings 32/24kg