WOD Mon 29/12/2014

A: strict pull up or chest to bars
1 – 10 reps 7 sets 60 secs rest

B: Front Squat
EMOTM 8 Mins 5 reps

C: For time 10-9-8-7-6-5-4-3-2-1reps
Wall balls 9/6
1-2-3-4-5-6-7-8-9-10 reps
KB swings 24/16

Wednesday 24th December 2014

30 min AMRAP
4 Power Clean@80%
6 Burpee Box Jump 24/20
8 C2B pull ups
60 Double unders

And then……
Rest 6 mins
And then…..

20 Unbroken wall balls
rest 2 mins repeat.

WOD Tue 23/12/2014

Base A: 10 mins to get a tough deadlift double

B: EMOTM 10 Mins
Odd 10 KB swing
Even 6 front squat 60% max

C: 7 Min AMRAP
4 wall walks
6 Burpee
8 walking lunge 20/10

Climb A: 1 power clean + 2 Front squat + 3 Push jerk 5 rounds 1 min rest between rounds

B: EMOTM 10 Min
Odd 9 power clean @55-65%
Even 6-10 HSPU

C: 7 Min AMRAP
9 KB swing 24/16
7 box jumps 24/20
5 ring dips

WOD Mon 22/12/2014

A: Strict pull up, or strict C2B pull up
1 – 10 reps 6 sets 90 secs rest

B: Overhead squat 5 reps 6 sets 1 min rest

C: Tabata
Pull up
Front squat
Sit up

Score is total reps

WOD Sat 20/12/2014
For time
Run800m
150 double unders
50 air squats
40 sit ups
30 burpees
20 pull ups
10 deadlifts 70/50
150 double unders
Run 400m

WOD Fri 19/12/2014

Base A: Double unders 30 secs on 30 secs off 6 rounds

B: EMOTM 8 mins
3 Deadlift @50%
5 toes 2 Bar

C: 6 Minute AMRAP
15 Goblet squat 24/16
15 Push press 45/30

Climb A: Snatch Balance 3 reps 4 sets 90 secs rest

B: EMOTM 8 Mins
3 power snatch 55-60%
30 Double unders

C: 6 Min AMRAP
6 Snatch 45/30
3 muscle ups
run 100m

WOD Thursday 18/12/14

A: Clean Pull
3 Reps, 5 sets 90, secs rest

B: Pendlay Row
5 reps, 5 sets, 1min rest

C: 5 rounds
Run 200m
11pushups
11 boxjumps

15 min time cap

WOD Wed 17/12/2014

Warm up
run 400m
then
4 rounds
5 wall balls
5 burpees

Shoulder, lat, hamstring and quad mobility

Double unders 30 secs on 30 secs off 3 rounds

2-3 rounds
3 Thruster 45/30
3 pull up

Then WOD
Fran
For time
21-15-9 reps of
Thruster 45/30
Pull up

10 Min time cap

WOD Tue 16/12/2014

Base A: Push jerk/power jerk 5 reps 4 sets 2 mins rest

B: EMOTM 14 mins
Odd 11 wallballs
Even 10 box jump

C: 10 min AMRAP
10 HR push up
10 KB swing 24/16

Climb A: 10 mins to get a tough triple clean and jerk, do not dump from overhead, not 3 singles a triple.

B: EMOTM 14 mins
Odd 7 Power clean 60% max
Even 7 toes to bar

C: 10 min AMRAP
7 HSPUs
10 pistols
30 Double unders