WOD - Tuesday, 26th January, 2016

1. In teams of 7, As Many Rounds as Possible in 40 Minutes of -

Wall Ball 10/7kg

Box Jump 24/20"

Burpee Pull Up

DB Push Press 20/15kg
Sit Ups
Push Ups

Row/Air Bike

You will cycle through each movement changing every 20cals on Rower/Air Bike

WOD - Monday, 25th January, 2016

PART A

Choose either option a) or b)

a) Every Minute on the Minute for 10 Minutes of -

5 x Thrusters 42/30

5 x Burpees (lateral jump over bar)

OR

b) As Many Rounds as Possible in 10 Minutes of -

Run 400m

25 x Burpees

-------------Part B-----------

As Many Rounds as Possible in 15 Minutes of -

5 x Handstand Push Ups

7 x Power Clean 80/50kg (DB's for BBF)

9 x Kettlbell Swings 32/24kg

WOD - Saturday, 23rd January, 2016

1. Bench Press

3 - 3 - 3 - 3 - 3 - 3

all @80-85% of 1rm

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

2. "Fight Gone Bad"

1 Minute for reps of each movement - 3 Rounds

1 Min Wall Ball 10/7kg

1 Min Sumo Deadlift High Pull 35/25kg

1 Min Box Jumps 20"

1 Min Push Press 35/25kg

1 Min Row (Calories)

WOD - Friday, 22nd January, 2016

Part A

Choose either a) or b) in part A

a) In teams of 2, For Time -

200 x Wall Ball 10/7

One partner will perform wall ball while the 2nd partner Air Bikes 10 Calories.

Partners will swap roles every 10 calories until 200 Wall Ball total has been performed.

b) "Front Squat"

5@65% - 5@67% - 5@70% - 5@70% - 5@72%

-----------------Part B-------------------

As Many Rounds as Possible in 15 Minutes of -

3 x Hang Squat Clean 60/40kg (Use DB's for BBF)

6 x Thrusters 60/40kg (Use DB's for BBF)

50 x Double Unders

WOD - Thursday, 21st January, 2016

1. In Teams of 2, For Time -

Teammate 1 follows teammate 2 -

Run 400m

20 x Slam Ball 27/14kg

20 x Burpees 

Run 400m

20 x Slam Ball Cleans 27/14kg

20 x Burpees

Run 400m

20 x Slam Ball Throw (over pull up bar)

20 x Burpees

Run 400m

20 x Slam Ball 27/14kg

20 x Burpees

Run 400m

100 x Squat while holding Slam Ball (together)

WOD - Wednesday, 20th January, 2016

1. For Time, 10/5 - 8/4 - 6/3 - 4/2 - 2/1 of -

Muscle Ups/Strict Pull Ups

Strict Handstand Push Ups (2 plate deficit)

(10 Minute Cap)

---------------Rest 2 Minutes--------------

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

10 x Kettlebell Snatch 24/16kg (Alternate Arm)

5 x Chest to Bar Pull Ups

2 x Bar Muscle Ups

-----------------Rest 2 Minutes--------------

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

5 x Kettlebell Thruster 24/16kg R/A

5 x Kettlebell Thruster 24/16kg L/A

10 x Push Ups

10 x Walk Lunge (KB in goblet hold)

WOD - Tuesday, 19th January, 2016

Part 1

Your Choice of a) or b)

a) Every Minute on the Minute for 10 Minutes -

1 x Squat Clean

1 x Hang Squat Clean

2 x Jerk

start at 70% of 1rm C&J.

Add 2.5kg each minute

Missed lift = no increase

2 x Missed Lifts = decrease by 2.5kg

b) In teams of 2, Max Calories for 14 Minutes of -

Air Bike

1 person works while 1 rests.

Alternate each minute.

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

Part 2

For Time, 5 Rounds of -

10 x Deadlift 102/70kg/DB Burpee Deadlift (BBF)

20 x Wall Ball 10/7kg