Daily WOD

Thursday, 18/12/14

For time: 1000m Row 30 Snatches (35/25kg) 80 Double Unders 20 Snatches (52.5/35kg) 40 Box Jumps (24/20") 10 Snatches (70/45kg) - Snatches may be full or power ...

Wednesday, 17/12/14

A) Weighted Dips 10 - 8 - 6 - 4 - 2 - 2 - 2 B) Sumo Deadlift 5RM httpv://www.youtube.com/watch?v=hg_r_LPVMVM...

Tuesday, 16/12/14

A) Tabata couplet - alternate movements for 8 cycles. Double Unders Overhead Lunges (20/15kg) B) 4 rounds. Score is the slowest of any of the 4 rounds. 20 Toes-to-Bar 20 Kettlebell Swings (24/16kg) 20 Pushups Rest 2 minutes between rounds.  ...

Monday, 15/12/14

A) Thruster 10 - 8 - 6 - 4 - 2 - 2 - 2 B) Games Open 12.5 (also 11.6) Incrementing AMRAP in 7 minutes: 3,3 / 6,6 / 9,9 / 12,12 etc Thrusters (45/30kg) Chest-to-Bar Pull-Ups httpv://www.youtube.com/watch?v=bW8zg8g0-SA...

Sunday, 15/12/14 – Rest Day

Saturday, 13/12/14

A) Deadlift 10 - 8 - 6 - 4 - 2 - 2 - 2 B) "Diane" For time: 21 -15 - 9 Deadlifts (102.5/70kg) HSPU httpv://www.youtube.com/watch?v=NEnxB3EF6cE...

Friday, 12/12/14

A) Front Rack Lunges 6 - 6 - 6 - 6 - 6 - 6 (off the deck) B) Bench Press 5 - 5 - 5 - 5 - 5 httpv://www.youtube.com/watch?v=TY-nw4nQj5M&list=PLdWvFCOAvyr24PEtXVHTo7cX2JXnakBix...

Thursday, 11/12/14

All workouts are for time. You may choose to do 1, 2 or 3 workouts in any order. If you are doing more than one workout rest 2 minutes between each one. If you are not completing the workouts as Rx'd then the following time...

Wednesday, 10/12/14

A) For time: 600m Row 600m Run 60 Wall Ball (9/6kg) 200m Row 200m Run 60 Burpees (6" target above standing reach) B) Optional extra work AMRAP in 5 minutes: Strict HSPU or Double KB Shoulder Press httpv://www.youtube.com/watch?v=okhWf_fjt1Y&list=UUtcQ6TPwXAYgZ1Mcl3M1vng...

Tuesday, 09/12/14

A) Turkish Getup B) 5 rounds for time: 20 Mountain Climbers 15 Ring Rows 10 V-Ups 5 Turkish Getups (24/16kg KB) or (25/15kg DB) ...