WOD - Wednesday, 30th December, 2015

1. In Teams of 3, For Time -

a) Run 7.2km

+

b) As Many Rounds as Possible in time it takes to complete part a)

5 x Ground to Overhead 20/15kg DB's /or/ 5 x Snatch 75/45kg

5 x Goblet Squat 20/15kg DB /or/ 5 x Front Squat 75/45kg

10 x Sit Ups /or/ 10 x Toes to Bar

1 Team Member will be running at all times in 800m increments while the two remaining team members go round for round with part b) until run is complete.

WOD - Tuesday, 29th December, 2015

1. In Teams of 2 (Male/Female where possible) -

Take 10 Minutes to Find Your 2RM

"Press"

Combine both totals to find your result.

Immediately go into AMRAP in 16 Minutes of -

8 x Chest to Bar Pull Ups

10 x Push Ups

12 x Kettlebell Swings 24/16kg

Round for Round

WOD - Monday, 28th December, 2015

1. In Teams of 2, For Time -

200 x Calories Air Bike

10 min Cap

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

2. In Teams of 2, For Time -

100 x Dumbbell Thrusters 20/15kg

Every Minute on the Minute perform 5 x Burpees

10 min cap

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

3. In Teams of 2, For Time -

Row 2.5km

10 min cap

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

4. In Teams of 2, For Time -

750 x Double Unders

Max Strict Pull Ups

10 min cap

WOD - Thursday, 24th December, 2015

1. "Victoria"

For Time, 5 Rounds of -

10 x Thrusters42/30kg

14 x Box Jumps 24/20"

12 x Sumo Deadlift High Pulls 42/30kg

12 x Burpees

27 x Kettlebell Swings 24/16kg

WOD - Wednesday, 23rd December, 2015

1. In teams of 2, 2 Rounds of the Following For Reps -

4 Minutes Rowing

30 seconds rest

4 Minutes Air Bike

30 seconds rest

4 Minutes Wall Ball 10/7kg

30 seconds rest

4 Minutes Burpee Pull Ups

One person working at a time. Swap as needed.

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)