Thursday 22nd January – WOD results

A) Handstand Walking Practice
B) Max Distance Standing Triple Jump
C) For time:
30 Wall Balls (9/6kg)
15 Burpee Box Jumps (24/20”)
30 KB Snatches (24/16kg)
60 Sit Ups
22jan 22jan1 22jan2

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Wednesday 21st January – WOD results

A) Pull Ups 5-5-5-5-5
B) “Death by Front Squat”
Minute 1 – 1 Front Squat (60/40kg)
Minute 2 – 2 Front Squats
Etc……..Until you can’t complete round
21jan 21jan2 21jan3


Tuesday 20th January – WOD results

A) Deadlift 3-3-3-3-3
B) 12 minute Ladder:
1 Wall Walk
140 Meter Run
Add 1 Wall Walk every rounds
10690249_889333874420427_8610090049968555296_n 10931435_889313287755819_2148679317059970898_n

Monday 19th January – WOD results

A) Back Squat 5-5-5-5-5
B) For time:
50-40-30-20-10 Double Unders
25-20-15-10-5 Burpees
19dec3 19jan 19jan2 19jan4

Saturday 17th January – WOD results

A) Bent Row 8-8-8-8-8
B) 6 minute running clock, complete:
400 Meter Run
50 Russian Swings (32/24kg)
Burpees in remaining time
-Rest 5 Mins-
Score: Total Burpees
17jan 17jan2


Friday 16th January – WOD results

A) L-Sit 3 x Max Holds
Then Front Lever Progressions
B) “The Squeeze”
3 rounds of 3 minutes:
9 Clean and Jerks (80/55kg)
Double Unders for Reps with
remaining time
Rest 2 minutes between rounds
Score is total Double Unders
Compare: 01/08/14, 16/10/13, 12/03/13
16jan 16jan2

Thursday 15th January – WOD results

A) Back Squat 1-1-1-1-1
B) In teams of 2 (or 3) 1 person working
30 Minute AMRAP:
100 American Swings (24/16kg)
100 Burpee Box Jumps (24/20”)
100 Wall Balls (9/6kg)
15jan 15jan2 15jan3

Wednesday 14th January – WOD results

A) Front Rack Lunges 10-10-10-10-10
B) 7 Min AMRAP:
7 Toes 2 bar
14 Air Squats
21 Double Unders
14dec 14dec2


Tuesday 13th January – WOD results

3 Rounds for max reps
60 Seconds Row for Calories
60 Seconds Push Ups
60 Seconds Box Over Jumps 24/20”
60 Seconds Sit Ups
60 Seconds Wall Balls (9/6kg)
- Rest 60 seconds between each round
13jan 13jan2

Monday 12th January – WOD results

A) Max height box jump
B) “DT”
Five rounds for time of:
12 Deadlifts (70/50kg)
9 Hang Power Cleans (70/50kg)
6 Push Jerks (70/50kg)
Compare: 26/07/14, 15/05/13, 05/01/13,
12jan 12jan2 12jan3