WOD - Saturday, 9th January, 2015

1. Every 3 Minutes for 12 Minutes Perform -

15 x Strict Ring Dips

15 x Toes to Bar

Immediately Into -

2. Every Minute on the Minute for 12 Minutes -

Odd Minute - 10m Handstand Walk

Even Minute - 10 x Strict Pull Ups

Immediately into -

3. Every Minute on the Minute for 6 Minutes -

25 x Squats

WOD - Friday, 8th January, 2016

1. As Many Rounds as Possible in 12 Minutes of -

10 x Hang Power Clean 60/40kg

10 x Wall Ball 10/7kg

Run 100m

------------Rest 4 Minutes---------------

2. "Front Squat"

Take 12 Minutes to work up to your heaviest 5 reps

WOD - Thursday, 7th January, 2016

1. With a 10 Min Cap, Perform for time -

3 Rounds of -

10 x Muscle Ups/Strict Pull Ups

15 x Deadlift 100/70kg

----------Rest 3 Minutes---------

2. With a 10 Minute Cap, Perform from time -

100 x Burpees (to a pull up bar)

Max Power Cleans 100/70kg

------------Rest 3 Minutes---------

3. Your Option of two workouts -

option a) 

Take 10 Minutes to find a touch and go 2RM SNATCH

or,

option b) 

For Time -

Row 1km

WOD - Wednesday, 6th January, 2015

Rest Day

WOD - Tuesday, 5th January, 2015

1. For Time -

Run 400m

30 x Handstand Push Ups

Run 400m

40 x Wall Ball 10/7kg

Run 400m

50 x Kettlebell Swings 24/16kg

Run 400m

3 Rounds of -

15 x Box Jumps 24/20"

10 x Handstand Push Ups

15 x Wall Ball 10/7kg

WOD - Monday, 4th January, 2016

1. With an 8 Minute Cap, Perform for Time, 21 - 15 - 9 of -

Chest to Overhead 50/35kg

Toes to Bar

--------------Immediately into----------------

2.  As Many Rounds as Possible in 10 Minutes of -

4 x Power Clean 80/50kg

8 x Chest to Bar Pull Ups

12 x Burpees (Lat jump over bar)

---------------Immediately into---------------

3. As Many Rounds as Possible in 5 Minutes of -

10 x Push Ups

30 x Double Unders

-------------------Immediately into----------------

4. Take 10 Minutes to find your Heaviest -

Squat Clean

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)

----

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.