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WOD -
Tue 7th Jan
7
Jan14

Mobility

In 15 Minutes Complete 10-1 1-10

Strict Shoulder Press
Strict Pull Ups


13 Minutes AMRAP
20 DU's
10 KB Swings 24/16kg
10 Wall Balls 8/6kg

With Thank CF Nottingham 02/10/13

WOD -
Mon 6th Jan
6
Jan14

Mobility

In 15 minutes complete 3 rds of:


10 Pistols (5 each leg)
15 Wall Ball Sit Ups
2 Skin The Cat
3 Strict Pull Ups
150 Row 



In 18 Minutes:

25 Clean & Jerk
800 Run
In the remaining time 
Rds of Cindy

With Thank CF Nottingham 01/10/13

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.

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