1. Record Your Time For Each Round -
1 effort every 3 Minutes for 10 Rounds -
Run/Row 400m
WOD - Monday, 5th January, 2015
1. Complete 6 Rounds of the following AMRAP -
As Many Rounds as Possible in 3 Minutes of -
4 x Squat Cleans 60/40kg
6 x Box Jumps 24/20"
8 x Burpees (to a pull up bar)
Rest 2 Minutes
WOD - Saturday, 3rd January, 2014
1. In Teams of 2.
For Time, 5 Rounds (each partner) of -
10 x Thrusters 50/35kg
Run 200m
10 x Burpees (Over Bar. Lateral Jump)
Round for Round. Partner 1 works while Partner 2 rests. Each partner will complete 5 Rounds.
WOD - Friday, 2nd January, 2014
1. "Front Squat"
3 - 1 - 1 - 2 - 3 - 3 - 2
----------------------
2. With a 10 Minute Time Cap, Perform -
Run 1600m
Max Rounds of "Cindy"
5 x Pull Ups
10 x Push Ups
15 x Squats
WOD - Wednesday, 31st December, 2014
1. For Time, 5 Rounds of -
5 x Clean and Jerk 60/40kg
10 x Pull Ups
--------------------
2. For Time, 4 Rounds of -
5 x Hang Cleans 80/50kg
8 x Front Squats 80/50kg
------------------
3. For Time, 3 Rounds of -
3 x Power Snatch 80/50kg
20 x Push Ups
"Legendary"
WOD - Tuesday, 30th December, 2014
1. In Pairs, 3 Rounds for Reps -
a) 4 Minute Round of -
Row x 50 Calories
Max Burpees (over the rower)
Transition 30 seconds
b) 4 Minute Round of -
Air Bike x 50 Calories
Max Wall Ball 10/7kg
Transition 30 seconds
c) 4 Minute Rounds of -
60 x Kettlebell Swings 32/24kg
Max Sit Ups/Toes to Bar
Partner 1 works while Partner 2 Rests. Swap roles as needed.
WOD - Monday, 29th December, 2014
1. "Push Press"
3 - 1 - 2 - 3
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2. As Many Rounds as Possible in 20 Minutes of -
30 x Double Unders
10 x Walk Lunge
6 x Deadlift 110/75kg
Run 200m
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