1. For Time, 3 Rounds -
Run 800m
54 x Sit Ups
54 x Sit Ups
42 x Kettlebell Swings 24/16kg
21 x Pull Ups
WOD - Saturday, 12th December, 2015
1. Take 15 Minutes to Practice a Skill
i.e. Muscle Ups/Handstands etc etc.
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2. As Many Rounds as Possible in 13 Minutes of -
6 x Lunge (50/35kg Barbell Overhead)
8 x Back Squat 50/35kg
10 x Burpee Pull Ups
WOD - Friday, 11th December, 2015
1. Power Clean/Push Jerk
Take 20 Minutes to find your heaviest 1
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2. For Time, 27, 24, 21, 18, 15, 12, 9, 6, 3 of -
Squats
Box Jumps 24/20"
Sit Ups
WOD - Thursday, 10th December, 2015
1. In teams of 6, For Time -
Row 8km
Ride 12km
400 x Slam Ball 22/9kg
350 x Strict Pull Ups
Run 8km
Rest station
Each team member will stay on one movement while runner completes an 800m
When runner returns, teammates will swap roles.
WOD - Wednesday, 9th December, 2015
1. "Bench Press"
Take 15 Minutes to find your heaviest 3 reps
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2. As Many Rounds as Possible in 12 Minutes of -
50 x Double Unders
15 x Toes to Bar/30 x Sit Ups
15 x Wall Ball 10/7kg
WOD - Tuesday, 8th December, 2015
1. As Many Rounds as Possible in 12 Minutes of -
15 x Deadlift 80/50kg
15 x Push Ups
Run 350m
Rest 4 Minutes
2. For Time -
100 x Chest to Overhead 40/30kg
Every time you put the bar down = 10 x Kettlebell Swings 24/16kg
(6 min cap)
Rest 4 Minutes
3. As Many Rounds as Possible in 10 Minutes of -
7 x Sumo Deadlift High Pull 50/35kg
7 x Burpees (lateral jump over the bar)
WOD - Monday, 7th December, 2015
1. "Back Squat"
6@65% - 6@70% - 6@75% - 5@80% - 5@80%
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2. As Many Rounds as Possible in 12 Minutes of -
1 x Power Clean @75% of 1rm
2 x Squat Clean and Jerk (at same weight as above)
3 x Strict Handstand Push Up
Rest 30 seconds
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