WOD - Thursday, 31st December, 2015

1. In Teams of 2, For Points -

Each Time Must Complete 2 of the 3 following workouts.

a) Take 15 Minutes to find  your heaviest -

1 x Power Clean

2 x Front Squat

1 x Jerk

---

b) As Many Rounds as Possible in 15 Minutes of -

10 x Dumbbell Burpee Deadlift 20/15kg

10 x Walking Lunge 20/15kg DB (holding at your side)

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c) As Many Rounds as Possible in 15 Minutes of -

5 x Strict Pull Ups/5 x Muscle Ups

5 x Burpee Box Jump 24/20"

Point Structure will be posted on white board tomorrow.

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

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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

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3. In Teams of 2, For Time -

Row 2.5km

10 min cap

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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

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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.