WOD - Wednesday, 28th January, 2015

1. For Time -

Row 100 Calories

(6 Minute Cap)

-------Rest 1 Minute-----

2. For Time -

Air Bike 130 Calories

(6 Minute Cap)

-----Rest 1 Minute----

3. For Time -

30 x Power Clean 80/50kg

(6 Minute Cap)

-----Rest 1 Minute----

4. As Many Rounds as Possible in 6 Minutes of -

5 x Burpees

10 x Kettlebell Swings 24/16kg

20 x Double Unders

----Rest 1 Minute----

5. As Many Rounds as Possible in 6 Minutes of -

10 x Slam Ball 22/9kg

10 x Ring Dips

----Rest 1 Minute---

6. As Many Rounds as Possible in 6 Minutes of -

8 x Goblet Squat 24/16kg (KB)

30 seconds Top of the Push Up

WOD - Tuesday, 27th January, 2015

1. "White"

For Time, 5 Rounds of -

9 x Strict Pull Ups/3 x Rope Climbs

10 x Toes to Bar

21 x Walk Lunge (20/15kg Overhead)

Run 400m

If you do not have sufficient protection for your shins and shoe ware that can be specifically used for rope climbs, strict pull ups must be performed.

WOD - Monday, 26th January, 2015

1. "Back Squat"

3 - 2 - 1 - 3 - 2 - 1

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

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

10 x Wall Ball 10/7kg

8 x Chest to Bar Pull Ups

6 x Chest to Overhead 60/40kg

WOD - Saturday, 24th January, 2015

1. In Teams of 2, 10 Rounds For Time -

Partner #1 - Run 100m (20/10kg Plate Overhead/Plate drops=run stops)

Partner #2 - Weighted Sit Ups 20/10kg

15 Minute Cap

------- Rest 3 Minutes -----

2. In the same Teams, For Time -

Run 1600m (With Weight Plate 20/10kg - Not Overhead - Together)

200 x Squats (with weight plate 20/10kg) - 1 Partner working at a time. 200 total

20 Minute Cap

WOD - Friday, 23rd January, 2015

1. As Many Rounds as Possible in 8 Minutes of -

6 x Strict Pull Ups/ 2 x Muscle Ups

4 x Deadlift 105/70kg

At the top of each minute perform - 3 x Burpees (Lateral Jump Over Bar) 

Rest 3 Minutes -

2. As Many Rounds as Possible in 7 Minutes of -

2 x Front Squat 105/75kg

4 x Strict Ring Dips (Muscle Up into Rings to start - 1st MU counts as first Dip)

Rest 3 Minutes -

3. As Many Rounds as Possible in 12 Minutes of -

2 x Strict Handstand Push Up

8 x Back Squat 80/50kg

24 x Double Unders

WOD - Thursday, 22nd January, 2015

1. "Bench Press"

5 - 5 - 3 - 3

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

2. For Reps  -

2 Minutes Row (Calories)

30 seconds rest

2 Minutes Air Bike ( Calories)

30 seconds rest

2 Minutes Double Unders

30 seconds rest

2 Minutes Wall Ball 10/7kg

30 seconds rest

2 Minutes Bench Press 60/40kg

30 seconds rest

2 Minutes - Rest

WOD - Wednesday, 21st January, 2015

1. Every 2 Minutes for 6 Minutes, Perform -

18 x Thrusters 42/30kg

18 x Chest to Bar Pull Ups

Rest 2 Minutes -

2. Every 3 Minutes for 9 Minutes, Perform -

Run 400m

15 x Overhead Squat 42/30kg

Rest 4 Minutes -

3. Every Minute on the Minute for 6 Minutes -

8 x Toes to Bar

3 x Clean and Jerk 60/40kg