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WOD -
Mon 30th Dec
30
Dec13

DeadLift 
5-5-5-5-5

Nasty Girl "NICOLE"
20 Minute AMRAP
Run 400mts
Max Pull Ups Unbroken.
Record max pull ups


OR 

Nasty Girl "KELLY"
5 Rds for time
Run 400mts
30 Box Jumps
30 Wall Balls


OR 

Nasty Girl "Nancy"
5 Rds for time
Run 400mts
15 Overhead Squats


The run can be changed for a 450 row 
 

WOD -
Sat 28th Dec
28
Dec13

In Pairs
5 Rds for time

450Mts Run w/20/10kg plate (Must run with partner)
20 Pull Ups (Partners can help C2B)
30 Ground to OverHead 20/10kg
40 Weighted Sit Up w/barbell 20/10kg (with partner)
50 Air Squats 
60 Push Ups 20/10kg plate on back.

 

WOD -
Wed 25th Dec
25
Dec13

MERRY XMAS/FELIZ NAVIDAD FROM KARL & ESTEBAN
25th Dec 2013


For Time
Eat  5 Courses:
1 Bowl of Soup
1 Glass of Wine/Vino, Beer/Cerveza
1 Prawn Cocktail
1 Glass of Wine/Vino, Beer/Cerveza
1 Roast Turkey Dinner
1 Glass of Wine/Vino, Beer/Cerveza
1 Christmas Puddling
1 Glass of Wine/Vino, Beer/Cerveza
10 After Eight Mints and Coffee

5 Minutes Rest

AMGAP (As Many Glasses as Possible) Glasses of Wine/Vino, Beer/Cerveza
EMOM (Every Minute On The Minute) 1 Mince Pie

Record Time and Mince Pies
(Only a bit of Christmas fun please dont try at home)

26th Dec 2013

AMBWAP (As Many Bottles Of Water As Possible)

WOD -
Tue 24th Dec
24
Dec13


Metcon

"Coffey"

For time:
Run 800 meters
40/20kg Back squat, 50 reps
40/20kg Bench press, 50 reps
Run 800 meters
 40/20kg Back squat, 35 reps
 40/20kg Bench press, 35 reps
Run 800 meters
40/20kg pound Back squat, 20 reps
40/20kg pound Bench press, 20 reps
Run 800 meters


 

WOD -
Mon 23rd Dec
23
Dec13

Front Squat 
6 Min EMOM
10 reps light

 

Metcon (Time)
"Fight Gone Bad"
Three rounds of:
Wall-ball, 8kg/4kg ball (Reps)
Sumo deadlift high-pull, 30/20kg (Reps)
Box Jump, 24/20" box (Reps)
Push-press, 30/20kg (Reps)
Row (Calories)


Finisher
Max Rope Climbs in 3 minutes

 

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