WOD - Saturday, 10th January, 2015

1. "Diane"

For Time, 21 - 15 - 9 of -

Deadlift 102/70kg

Handstand Push Up

13 Minute Cap

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2. "Grace"

For Time -

30 x Clean and Jerk 60/40kg

10 Minute Cap

WOD - Friday, 9th January, 2015

1. As Many Rounds as Possible in 35 Minutes -

10 x Pull Ups

6 x Box Jump Overs 24/20"

10 x Push Ups

6 x Box Jump Overs 24/20"

10 x Burpees

6 x Box Jump Overs 24/20"

Rest 1 Minute

WOD - Thursday, 8th January, 2015

1. "Bench Press"

Take 15 Minutes to Find a New 5RM

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2. "Helen"

For Time, 3 Rounds of -

Run 400m

21 x Kettlebell Swings

12 x Pull Ups

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.

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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.