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WOD -
Sat 4th Jan
4
Jan14

Saturday Chipper
For Time:

500mts Row
100 DU's
90 Jumping Squats
80 Wall Balls
70 Box Jumps
60 Back Extensions
50 Power Hang Cleans
40 Burpees
30 T2B
20 Ring Rows
10 Wall Walks
1 Lap Poligano

35 Minute Time Cap

WOD -
Fri 3rd Jan
3
Jan14

Snatch DL
5-5-5-5-5

Metcon
2rds for time
400 Row
25 KB Swings
10 Pull Ups


5 Min AMRAP
10 Single Arm KB Press (10 left & 10 right)
20 Push Ups Feet Elevated
1 Burpee.


Finisher
Max Ab Mat Sit Ups 5 Minutes


 

WOD -
Thu 2nd Jan
2
Jan14

Happy New Year

Thrusters 

5-5-5-5-5

Metcon
12 Min Ascending Ladder 
2-4-6-8.................etc
Front Squats
Step Overs with 15/5kg plate
DU's Attempts

Finisher
Max effort on 500mts row or 1000mts bike.

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.

 

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