Tuesday 14th December

HAPPY BIRTHDAY CHRIS

"Whitten"

Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball

Monday 13th December 2010

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Sunday 12th December 2010

REST DAY

Saturday 11th December 2010

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Friday 10th December

MAIN site rest Day.

We will look at what each group wants to work on, be it skills, eg kipping pullup, muscleups etc,
Come with a plan of something you want to work, if its to have a smash WOD thats cool to.

Thursday 9th December 2010

Three rounds for time of:
Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups

Wednesday 8th December 2010

Resting 60 seconds between sets:
Deadlift 2-2-2-2-2-2-2-2-2-2