1. Complete in teams of 3, As Many Rounds as Possible in 30 Minutes of -
Run 100m
5 x Strict Pull Ups/Ring Muscle Ups
50 x Double Unders
15 x Push Ups
10 x Back Squats 70/45kg
Follow the leader with each movement.
WOD - Tuesday, 15th December, 2015
1. Every Minute on the Minute for 5 Minutes of -
2 x Power Clean and Jerk @80% of 1rm
Rest 2 Minutes
2. Every Minute on the Minute for 5 Minutes of -
10 x Handstand Push Ups
Rest 2 Minutes
3. Every Minute on the Minute for 5 Minutes of -
10 x Thrusters 42/30kg
Rest 2 Minutes
4. Every Minute on the Minute for 5 Minutes of -
10 x Deadlift @50% of 1rm
WOD - Monday, 14th December, 2015
1. For Time, 3 Rounds -
Run 800m
54 x Sit Ups
54 x Sit Ups
42 x Kettlebell Swings 24/16kg
21 x Pull Ups
WOD - Saturday, 12th December, 2015
1. Take 15 Minutes to Practice a Skill
i.e. Muscle Ups/Handstands etc etc.
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2. As Many Rounds as Possible in 13 Minutes of -
6 x Lunge (50/35kg Barbell Overhead)
8 x Back Squat 50/35kg
10 x Burpee Pull Ups
WOD - Friday, 11th December, 2015
1. Power Clean/Push Jerk
Take 20 Minutes to find your heaviest 1
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2. For Time, 27, 24, 21, 18, 15, 12, 9, 6, 3 of -
Squats
Box Jumps 24/20"
Sit Ups
WOD - Thursday, 10th December, 2015
1. In teams of 6, For Time -
Row 8km
Ride 12km
400 x Slam Ball 22/9kg
350 x Strict Pull Ups
Run 8km
Rest station
Each team member will stay on one movement while runner completes an 800m
When runner returns, teammates will swap roles.
WOD - Wednesday, 9th December, 2015
1. "Bench Press"
Take 15 Minutes to find your heaviest 3 reps
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2. As Many Rounds as Possible in 12 Minutes of -
50 x Double Unders
15 x Toes to Bar/30 x Sit Ups
15 x Wall Ball 10/7kg
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