WOD - Saturday, 23rd January, 2016

1. Bench Press

3 - 3 - 3 - 3 - 3 - 3

all @80-85% of 1rm

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

2. "Fight Gone Bad"

1 Minute for reps of each movement - 3 Rounds

1 Min Wall Ball 10/7kg

1 Min Sumo Deadlift High Pull 35/25kg

1 Min Box Jumps 20"

1 Min Push Press 35/25kg

1 Min Row (Calories)

WOD - Friday, 22nd January, 2016

Part A

Choose either a) or b) in part A

a) In teams of 2, For Time -

200 x Wall Ball 10/7

One partner will perform wall ball while the 2nd partner Air Bikes 10 Calories.

Partners will swap roles every 10 calories until 200 Wall Ball total has been performed.

b) "Front Squat"

5@65% - 5@67% - 5@70% - 5@70% - 5@72%

-----------------Part B-------------------

As Many Rounds as Possible in 15 Minutes of -

3 x Hang Squat Clean 60/40kg (Use DB's for BBF)

6 x Thrusters 60/40kg (Use DB's for BBF)

50 x Double Unders

WOD - Thursday, 21st January, 2016

1. In Teams of 2, For Time -

Teammate 1 follows teammate 2 -

Run 400m

20 x Slam Ball 27/14kg

20 x Burpees 

Run 400m

20 x Slam Ball Cleans 27/14kg

20 x Burpees

Run 400m

20 x Slam Ball Throw (over pull up bar)

20 x Burpees

Run 400m

20 x Slam Ball 27/14kg

20 x Burpees

Run 400m

100 x Squat while holding Slam Ball (together)

WOD - Wednesday, 20th January, 2016

1. For Time, 10/5 - 8/4 - 6/3 - 4/2 - 2/1 of -

Muscle Ups/Strict Pull Ups

Strict Handstand Push Ups (2 plate deficit)

(10 Minute Cap)

---------------Rest 2 Minutes--------------

2. As Many Rounds as Possible in 10 Minutes of -

10 x Kettlebell Snatch 24/16kg (Alternate Arm)

5 x Chest to Bar Pull Ups

2 x Bar Muscle Ups

-----------------Rest 2 Minutes--------------

3. As Many Rounds as Possible in 10 Minutes of -

5 x Kettlebell Thruster 24/16kg R/A

5 x Kettlebell Thruster 24/16kg L/A

10 x Push Ups

10 x Walk Lunge (KB in goblet hold)

WOD - Tuesday, 19th January, 2016

Part 1

Your Choice of a) or b)

a) Every Minute on the Minute for 10 Minutes -

1 x Squat Clean

1 x Hang Squat Clean

2 x Jerk

start at 70% of 1rm C&J.

Add 2.5kg each minute

Missed lift = no increase

2 x Missed Lifts = decrease by 2.5kg

b) In teams of 2, Max Calories for 14 Minutes of -

Air Bike

1 person works while 1 rests.

Alternate each minute.

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

Part 2

For Time, 5 Rounds of -

10 x Deadlift 102/70kg/DB Burpee Deadlift (BBF)

20 x Wall Ball 10/7kg

WOD - Monday, 18th January, 2016

Part 1 

(choose 1 of the following)

a) "Back Squat"

5@65% - 5@67% - 5@70% - 5@72% - 5@75%

or

b) As Many Rounds as Possible in 12 Minutes of -

30 x Double Unders

15 x Push Ups

Run 100m

Part 2

a) As Many Rounds as Possible in 18 Minutes of -

15 x Box Jumps 24/20"

12 x Chest to Overhead 50/35kg (DB's for BBF)

9 x Toes to Bar/18 sit ups

WOD - Saturday, 16th January, 2016

1. "Bench Press"

5 - 5 - 5 - 5 - 5 - 5

all @70-75%

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

20 x Push Ups

50 x Squats

10m Handstand Walk