WOD - Wednesday, 7th January, 2015

1. Back Squat

3@80% - 2@85% - 2@90% - 2@85% - 2@90% - 3@80% - 3@80%

If the form on the 1st 2@85% isn't solid do not attempt 2@90%. Do 2@85% in its place and nail it.

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

2. Every 3 Minutes for 15 Minutes, Perform -

15 x Wall Ball 10/7kg

5 x Clean and Jerk 65/45kg

50 x Double Unders

Maintain similar pacing to 1st round. If you fall behind the 3 Minutes, complete the above as a 15 Minute AMRAP.

WOD - Tuesday, 6th January, 2015

1. Record Your Time For Each Round -

1 effort every 3 Minutes for 10 Rounds -

Run/Row 400m

WOD - Monday, 5th January, 2015

1. Complete 6 Rounds of the following AMRAP -

As Many Rounds as Possible in 3 Minutes of -

4 x Squat Cleans 60/40kg

6 x Box Jumps 24/20"

8 x Burpees (to a pull up bar)

Rest 2 Minutes

WOD - Saturday, 3rd January, 2014

1. In Teams of 2. 

For Time, 5 Rounds (each partner) of -

10 x Thrusters 50/35kg

Run 200m 

10 x Burpees (Over Bar. Lateral Jump)

Round for Round. Partner 1 works while Partner 2 rests. Each partner will complete 5 Rounds.

WOD - Friday, 2nd January, 2014

1. "Front Squat"

3 - 1 - 1 - 2 - 3 - 3 - 2

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

2. With a 10 Minute Time Cap, Perform -

Run 1600m

Max Rounds of "Cindy"

5 x Pull Ups

10 x Push Ups

15 x Squats

WOD - Wednesday, 31st December, 2014

1. For Time, 5 Rounds of -

5 x Clean and Jerk 60/40kg

10 x Pull Ups

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

2. For Time, 4 Rounds of -

5 x Hang Cleans 80/50kg

8 x Front Squats 80/50kg

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

3. For Time, 3 Rounds of -

3 x Power Snatch 80/50kg

20 x Push Ups

"Legendary"

WOD - Tuesday, 30th December, 2014

1. In Pairs, 3 Rounds for Reps -

a) 4 Minute Round of -

Row x 50 Calories

Max Burpees (over the rower)

Transition 30 seconds

b) 4 Minute Round of -

Air Bike x 50 Calories

Max Wall Ball 10/7kg

Transition 30 seconds

c) 4 Minute Rounds of -

60 x Kettlebell Swings 32/24kg

Max Sit Ups/Toes to Bar

Partner 1 works while Partner 2 Rests. Swap roles as needed.