WOD - Saturday, 31st January, 2015

1. For Time -

50 x Dumbbell Snatch 20/15kg (Alternating Arms)
50 x Walk Lunge (Dumbbell Overhead Right Arm)
Run 1600m
50 x Dumbbell Snatches 20/15kg (Alternating Arms)
50 x Walk Lunge (Dumbbell Overhead Left Arm)
Run 800m

35 Minute Cut Off


WOD - Friday, 30th January, 2015

1. "Front Squat"

3@80% - 3@80% - 2@85% - 2@85% - 2@90%

(All CWOD participants should hit heavy front squat single before these work sets or quickly after the last work set above, during your session)

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2. As Many Rounds as Possible in 13 Minutes of -

12 x Deadlift 45/32kg
9 x Clean and Jerk 45/32kg
6 x Front Squat 45/32kg


WOD - Thursday, 29th January, 2015

1. For Time, 50, 40, 30, 20, 10 of -

Box Jump 24/20"
Push Up
Sit Ups
Squat

At the top of each minute perform 1 x Wall Climb



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

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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