Wednesday December 31, 2014 ''

31dec14
Run 200m
14 pull ups
run 200m
14 cleans (60/40)
run 200m
14 push ups
run 200m
14 wall ball (9/6)
run 200m
14 hspu
run 200m
14 deadlifts (60/40)
run 200m
14 box jumps (24/20)
run 200m
14 kb swings
run 200m
14 pistols
run 200m
14 medball sit ups
run 200m
14 t2b
run 200m
14 push press (60/40)
run 200m
14 goblet squats
run 200m
14 lunges
150 double unders

Tuesday December 30, 2014 ''

30dec14
In teams of 2
Row 3km break up as you choose
Run 3km break up as you choose

Monday December 29, 2014 ''

mon29dec
A.
5×1 hang squat clean
B.
4 rounds
10 power snatch (40/25)
20 laterial jumps (over and back is 1 rep)
300m run

Saturday December 27, 2014 'Griff'

sat27dec
A.
800m run
400m run backwards
800m run
400m run backwards

Wednesday December 24, 2014 '12 Days of Christmas'

wed24dec
A.
1 clean and jerk (80/50)
2 100m run
3 c2b
4 kb swing (32/24)
5 t2b
6 burpee over bar
7 pistols
8 deadlifts (80/50)
9 wall ball (9/6)
10 box jump (30/24)
11 hspu
12 front squat (80/50)

Tuesday December 23, 2014 ''

tue23dec
A.
5×5 strict press
B.
5 rounds
10 db thrusters
200m run

Monday December 29, 2014 ''

mon22dec
A.
20min goat pratice
B.
7min amrap
5 t2b
15 double unders
C.
bring sally up

Saturday December 20, 2014 ''

Home WOD
150 burpees for time
Post time to comments section

Friday December 19, 2014 'Grace'

A.
“grace”
30 clean & jerk (60kg/40kg)
Rest 5 minutes
B.
4 rounds for time:
200m run
20 overhead walking lunges (20kg/15kg)
10 toes to bar

Thursday December 18, 2014 ''

IMG_0388
A.
5 x 5 Deadlift
B.
EMOM for 5 minutes
1 muscle ups
EMOM for 5 minutes
2 squat cleans (80kg/50kg)
EMOM for 5 minutes
3 strict handstand push ups
EMOM for 5 minutes
4 chest to bar pull ups