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WOD - Tuesday, 9th February, 2016

1. For Max Reps, 3 Rounds of -

2 Minutes of - Wall Ball
1 Minute of - Chest to Overhead 60/40kg (DB's for BBF)
1 Minute of - Hang Squat Clean 60/40kg (DB's BBF)
2 Minute of - Muscle Ups/Strict Pull Ups

Then, Rest 3 Minutes -

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

3 x Clean and Jerk 60/40kg (DB's for BBF)
9 x Toes to Bar/18 x Sit Ups




WOD - Monday, 8th February, 2016

Part A

Choose one of the following in part A

1.a) “Back Squat”

3@72% – 3@75% – 3@75% – 3@80% – 3@80%

Or

1.b) As Many Rounds as Possible in 15 Minutes of –

100 x Double Unders
50 x Sit Ups
Run 800m

——————-

Part B

2. As Many Rounds as Possible in 12 Minutes of –

12 x Box Jumps 24/20″
12 x Burpees
12 Snatch 35/25kg

Immediately take 5 minutes to find your heaviest –

Snatch
OR
For Time –
50 x Push Ups



WOD - Saturday, 6th February, 2016

1. "Bench Press"

5 - 5 - 3 - 3 - 2 - 1

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

2. "Diane"

For Time, 21 - 15 - 9 of -

Deadlift 102/70kg
Handstand Push Ups


WOD - Friday, 5th February, 2016

1. In Teams of 2, For Time, 30 Rounds of -

Run 100m (in 50m shuttles)
30 x Double Unders
10 x Sit Ups

Teams to perform WOD round for round - 1 works while other rests
(each team member will perform 15 Rounds)

35 Min Cap


WOD - Thursday, 4th February, 2016

1. With a 12 Minute Cap, For Time -

27 x Chest to Overhead 60/40kg (DB's for BBF)

Then,

4 Rounds of -

7 x Chest to Bar Pull Ups
7 x Squat Cleans 60/40kg (DB's for BBF)

Then,

27 x Deadlifts 60/40kg

With Time Remaining inside 12 Minutes Find a -

10 RM Overhead Barbell Walk Lunge OR Max Walk Lunges (unweighted)

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

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

5 x Power Cleans 60/40kg (DB's for BBF)
7 x Chest to Bar Pull Ups
21 x Squats





WOD - Wednesday, 3rd February, 2016

PART A

1.a) Take 15 Minutes to find your heaviest 2 reps of -

Power Snatch

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

1.b) Every 3 Minutes for 5 Rounds perform -

Run 400m 
20 x Squats

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

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

25 x Wall Ball 10/7kg
20 x Kettlebell Swings 24/16kg
15 x Box Jumps 24/20"