WOD - Tuesday, 2nd February, 2016

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

6 x Deadlift 120/80kg

10 x Ring Dips

12 x Burpees (lateral jump over bar)

Rest 3 Minutes

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

5 x Power Cleans 100/65kg

10 x Burpees (lateral jump over bar)

Rest 3 Minutes 

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

3 x Strict Handstand Push Ups

6 x Strict Pull Ups

Rest 30 seconds

WOD - Monday, 1st February, 2016

Part A

Choose either a) or b) in Part A

a) Take 15 Minutes to find your heaviest -

1 x Squat Clean

1 x Front Squat

1 x Jerk

or

b) As Many Calories/Metres as Possible in 15 Minutes of -

Air Bike/Row/Shuttle Runs

Every 10 calories/100m  perform 15 x Kettlebell Swings 24/16kg
Then rest 30 seconds before starting next round

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

Part B

a) As Many Reps as Possible in 12 Minutes of -

3 x Thrusters 42/30kg

3 x Toes to Bar

30 x Double Unders

6 x Thrusters 42/30kg

6 x Toes to Bar

30 x Double Unders

9 x Thrusters 42/30kg

9 x Toes to Bar

30 x Double Unders

12 x Thrusters 42/30kg

12 x Toes to Bar

30 x Double Unders

etc, etc........

WOD - Saturday, 30th January, 2016

1. With a 13 Minute Cap, For Time, 10 Rounds of -

3 x Muscle Ups

3 x Clean and Jerks 60/40kg

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

2. For Time -

20 x Deadlifts 100/70kg

30 x Toes to Bar

40 x Kettlebell Swings 24/16kg

50 x Sit Ups

75 x Push Ups

100 x Squats

(15 minute cap)

WOD - Friday, 29th January, 2016

Part A

Your choice of either a.1) or a.2)

a.1) With a 15 Minute cap, For Time -

21 x Squat Snatch @50% of 1rm

15 x Squat Snatch @70% of 1rm

9 x Squat Snatch @85% of 1rm

or 

a.2) As Many Rounds as Possible in 15 Minutes of -

5 x DB Push Press 20/15kg

5 x DB Thrusters 20/15kg

5 x Burpee DB Deadlift 20/15kg

Rest 30seconds

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

REST 3 Minutes, then -

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

2. With a 15 cap, For Time, 3 Rounds of -

25 x Chest to Bar Pull Ups

12 x Burpee Box Jump 24/20kg

Run 400m

WOD - Thursday, 28th January, 2016

1. For Time -

Buy in -

50 x Overhead Squat 42/30kg

then,

3 Rounds of -

7 x Muscle Ups/Strict Pull Ups

28 x Overhead Walk Lunge 42/30kg

Buy Out - 

100 x Wall Ball 10/7kg

WOD - Wednesday, 27th January, 2016

PART A

your choice of a) or b)

1.a) Every Minute on the Minute for 10 Minutes 

Power Clean

Hang Power Clean

Push Jerk

Start at 75% of 1rm Clean and Jerk

add 2.5kg each min.

Miss = no increase

2 x Misses = decrease weight

OR

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

10 x Burpees

20 x Slam Balls

Run 400m

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

PART B

2. As Many Rounds as Possible in 9 Minutes of -

9 x Toes to Bar/18 x Sit Ups

18 x Box Jump Overs 24/20"

36 x Double Unders

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