WOD - Tuesday, 22nd December, 2015

1. "Press"

3 - 3 - 3 - 3 - 3

all @80-85% of 1rm

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

2. "Tabata"

Goblet Squats 24/16kg

Deadlift 70/45kg

Goblet Squats 24/16kg

Deadlift 70/45kg

Add total reps from all 32 intervals for 1 score.

WOD - Monday, 21st December, 2015

1. For Time - (15 Minute Cap)

21 x Power Clean and Jerk 60/40kg (approx 45-50% of 1rm)

15 x Power Clean and Jerk 80/50kg (approx 60/70% of 1rm

9 x Power Clean and Jerk 100/70kg (approx 75/80% of 1rm)

-------------Rest 5 Minutes-----------

2. For Time, 6 Rounds of -

Run 200m

15 x Chest to Bar Pull Ups

30 x Double Unders

(15 Minute Cap)

WOD - Saturday, 19th December, 2015

1. Take 20 Minutes to practice a skill of your choice

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

2. For Time -

70 x Burpees

60 x Hollow Rocks

50 x Kettlebell Swings

40 x Pull Ups

30 x Handstand Push Ups

WOD - Friday, 18th December, 2015

1. "Back Squat"

5@70% - 5@72% - 3@75% - 3@80% - 3@85% - 2@90%

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

2. For Time, 30 - 20 - 10 of -

Knees to Elbow

Strict Ring Dips/Push Ups

Sumo Deadlift High Pull 32/24kg (KB)

WOD - Thursday, 17th December, 2015

1. "Push Press"

5 - 5 - 5 - 3 - 2 - 1

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

2. For Time, 40, 30, 20, 10 of -

Box Jumps 24/20"

Med Ball Clean 10/7kg

WOD - Wednesday, 16th December, 2015

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