WOD - Saturday, 17th January, 2015

1. Every 4 Minutes for 16 Minutes Perform 

(16 Min AMRAP if 4 Min Missed) -

12 x Thrusters 40/30kg

12 x Burpees (Hand off Ground)

12 x Overhead Squats 40/30kg

12 x Push Ups (Hand off Ground)

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2. For Time, 3 Rounds -

Run 800m

Rest 2 Minutes

WOD - Friday, 15th January, 2015

1. Every 2 Minutes for 30 Minutes -

2 x Bar Muscle Ups/6 x Strict Pull Ups

6metre Handstand Walk/20sec Handstand Hold-Barbell Hold Overhead 

8 x Kettlebell Swings 32/24kg

10 x Goblet Squats 32/24kg

If work is not achieved in 2 Minutes=AMRAP 30min

(if 6mtrs or 20 seconds is not completed unbroken=restart)

WOD - Thursday, 15th January, 2014

1. In Teams of 3, For Time  -

Run 6.4km (Partner 1)

While Partner 1 Runs, Partner 2 will rest.

While Partner 2 Rests, Partner 3 will do an AMRAP of -

10 x Back Squats 60/40kg

10 x Push Ups

10 x Sit Ups

Team Members will change roles after 1 x 800m lap has been completed by 1 team member until 6.4km has been run by their team in total.

Total Rounds scored in AMRAP will represent minutes taken away from run time to give teams score

WOD - Wednesday, 14th January, 2015

1. "Push Press"

3 - 3 - 2 - 2 - 2 - 1

All sets between 80 and 95% of 1rm

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

8 x Power Clean 70/45kg

10 x Toes to Bar

12 x Box Jump 24/20"

WOD - Tuesday, 13th January, 2015

1) 2 Rounds of -

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

10 x Wall Ball 10/7kg

10 x Calorie Air Bike

Rest 1 Minutes

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

10 x Slam Ball 22/9kg

Run 100m

Rest 1 Minutes -

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

5 x Chest to Bar Pull Ups

10 x Thrusters 20kg

Rest 1 Minutes 

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

5 x Strict Ring Dips

15 x Squats

Rest 1 Minute

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

Row(Calories)

Rest 1 Minutes

WOD - Monday, 12th January, 2015

1. "Front Squat"

3 - 1 - 1 - 2 - 1 - 3 - 3

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2. In groups of 2, For Time - 

100 x Burpees

200 x Kettlebell Swings 24/16kg

300 x Double Unders

Partner 1 working, while Partner 2 rests.

WOD - Saturday, 10th January, 2015

1. "Diane"

For Time, 21 - 15 - 9 of -

Deadlift 102/70kg

Handstand Push Up

13 Minute Cap

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2. "Grace"

For Time -

30 x Clean and Jerk 60/40kg

10 Minute Cap