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WOD -
Wed 15th Jan
15
Jan14

15 Minutes Burpee Tekker

In 12 Minutes Complete 1 EMOM


1 Rope Climb
12 Strict Presses
10 Ring Push Ups
15 Wall Ball Sit Ups


15 Minute AMRAP

12 Clean & STOH 45/35kg
10 Chest 2 Bar Pull Ups/15 Pull Ups
8 KB Swings 24/16kg


With Thanks CF Nottingham

WOD -
Tue 14th Jan
14
Jan14

10 Minutes of Pistol Tekker

In 14 Minutes Complete 2 Rds Of:


600m Run
8 Pull Ups
18 Pistols
25 KB Swings @ 24/16kg


In 10 Minutes:

100 DU's/300 SU's
60 Box Jumps @ 24/20"
Max MU's/Pull Ups

*Score Max MU's/Pull Ups

With Thanks CF Nottingham 21/10/2013

WOD -
Mon 13th Jan
13
Jan14

10 Minutes Handstand Tekker

In 14 Minutes Complete:


5-5-5-5-5 Overhead Squats

15 Rds For Time:

1 DeadLift
1 Power Clean
1 Hang Squat Clean
1 Split Jerk
10 DU's/10 Attempts

*20 Minutes Time Cap

With Thanks CF Nottingham

WOD -
Sat 11th Jan
11
Jan14

28 Minutes Ascending Ladder of:

1 Skin The Cat
100 Row
10 Tyre Flips
10 Wall Balls
10 Box Jump Overs
10 Push Ups
10 Wall Ball Sit Ups
10 KB Thrusters (5 each arm)

2nd Rd 
2 Skin The Cat
200 Row
20 Tyre Flips etc..........

3rd Rd
3 Skin The Cat
300 Row
30 Tyre Flips etc...........
 

WOD -
Fri 10th Jan
10
Jan14

In 15 Minutes Complete Back Squats 

5-5-5-5-5

In 14 Minutes Complete of:

Run to Amazonian & Around Small Poligano
Then Remaining Time AMRAP:
20 Air Sqauts
20 Burpees Over Paralettes
20 Elbow 2 Knees



5 Rds For Time:

10 KB Swings @ 24/20kg
10 Box Jumps @ 24/20"
10 Toes Through Rings
10 DU's or 12 Attempts




 

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