WOD - Friday, 6th February, 2015

1. In Teams of 2 - Tabata -

Row (calories) 

30 sec Rest

Air Bike (calories)

30 sec Rest

Bench Press 60/40kg

30 sec Rest

Sit Ups/Toes to Bar

30 sec Rest

Dumbbell Hang Squat Clean 20/15kg

30 sec Rest

Burpee Pull Up

Partner 1 and 2 will alternate intervals. For Example -

Partner 1 works 1st interval while Partner 2 Rests

then,

Partner 2 will do the 2nd interval while Partner 1 Rests

etc, etc.....

A total of 8 intervals of 20sec work:10sec rest for each movement.

(both team members will be seated on a rower and an air bike when you are working on that station)

Score will be total reps.

WOD - Thursday, 5th February, 2015

1. Every 2 Minutes for 30 Minutes, Perform -

5 x Ground To Overhead 50/35kg (Clean and Jerk or Snatch)

"1 Round of Cindy"

5 x Pull Ups

10 x Push Ups

15 x Squats

WOD - Wednesday, 4th February, 2015

1. Every Minute on the Minute for 10 Minutes -

1 x Squat Clean

Start 1st lift 22.5kg less than your 1RM, then increase weight by 2.5kg after each completed lift.

Failed Lift = No increase in weight.

2 x Failed Lifts = decrease weight by 2.5kg

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2. As Many Rounds as Possible in 15 Minutes of -

15 x Kettlebell Swings 32/24kg

10 x Box Jumps 24/20"

5 x Deadlift 100/70kg

WOD - Tuesday, 3rd February, 2015

1. Every 3 Minutes for 24 Minutes Perform -

10 x Pull Ups/5 x Muscle Ups

20 x Wall Ball 10/7kg

---------Rest 2 Minutes----------

2. Every Minute on the Minute for 6 Minutes -

Odd Minute - 12 x  Burpees

Even Minute - 50 x Double Unders

WOD - Monday, 2nd February, 2015

1. "Front Squat/Jerk"

Take 20 Minutes to find a Heavy

1/2

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2. With a 10 Minute Cap, For Reps -

Perform an Ascending Ladder by 1 of -

Thruster 42/30kg

Burpee (Over Bar)

WOD - Saturday, 31st January, 2015

1. For Time -

50 x Dumbbell Snatch 20/15kg (Alternating Arms)

50 x Walk Lunge (Dumbbell Overhead Right Arm)

Run 1600m

50 x Dumbbell Snatches 20/15kg (Alternating Arms)

50 x Walk Lunge (Dumbbell Overhead Left Arm)

Run 800m

35 Minute Cut Off

WOD - Friday, 30th January, 2015

1. "Front Squat"

3@80% - 3@80% - 2@85% - 2@85% - 2@90%

(All CWOD participants should hit heavy front squat single before these work sets or quickly after the last work set above, during your session)

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2. As Many Rounds as Possible in 13 Minutes of -

12 x Deadlift 45/32kg

9 x Clean and Jerk 45/32kg

6 x Front Squat 45/32kg