1. "Diane"
For Time, 21 - 15 - 9 of -
Deadlift 102/70kg
Handstand Push Up
--------------------
2. Optional, For Time, 2 Rounds of -
100 x Thrusters 20kg
WOD - Tuesday, 31st December, 2013
1. As Many Reps As Possible in 13 Minutes of -
3 x Thrusters 45/30
3 x Pull Ups
6 x Thrusters 45/30kg
6 x Pull Ups
9 x Thrusters 45/30kg
9 x Pull Ups
3 x Thrusters 60/40kg
3 x Chest To Bar Pull Ups
6 x Thrusters 60/40kg
6 x Chest To Bar Pull Ups
9 x Thrusters 60/40kg
9 x Chest to Bar Pull Ups
3 x Thrusters 75/50kg
3 x Bar Muscle Ups
6 x Thrusters 75/50kg
6 x Bar Muscle Ups
9 x Thrusters 75/50kg
9 x Bar Muscle Ups
Time Remaining - Max Reps of Clean and Jerk @ 75/50kg
--------------------------
2. Optional - For Time -
CWOD or Row 1KM
MA
WOD - Monday, 30th December, 2013
1. As Many Rounds as Possible in 15 Minutes of -
12 x Wall Ball 10/7kg
10 x Chest To Overhead 50/35kg
8 x Box Jump 24/20"
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2. Optional - For Time -
50 x Toes to Bar
WOD - Saturday, 28th December, 2013
1. Introduction/Practice of the -
Muscle Up
(15 Minutes)
-------------------
2. "Nate"
As Many Rounds As Possible in 20 Minutes of -
2 x Muscle Ups or 6 x Push Ups
4 x Handstand Push Ups
8 x Kettlebell Swings 32/24kg
WOD - Friday, 27th December, 2013
1. As Many Rounds as Possible in 20 Minutes of -
5 x Burpees (Head Touch)
10 x Kettlebell Swings 24/16kg
20 x Double Unders
----------------------
2. Optional - For Time -
100 x Sit Ups
75 x Push Ups
WOD - Thursday, 26th December, 2013 - Home WOD
1. Please complete at home and post time to comments -
For Time -
200 x Air Squats
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