Sunday 9 January

Weighted pull-ups 1-1-1-1-1-1-1 reps

Saturday 8 January

"Rankel"

Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters

Friday 7 January

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
40/30 kg Thruster
Pull-ups

Thursday 6 January

Back Squat

1-1-1-1-1-1-1

Wednesday 5 January

"Jack"

Complete as many rounds as possible in 20 minutes of:

50kg Push press, 10 reps

10 KB Swings, 1.5 pood

10 Box jumps, 24 inch box

Tuesday 4 January

Its a New Year so let start with a week of Benchmark WOD's to give us all a baseline to start from for 2011:

Nancy

5 rounds,

Run 400m

15x Overhead squats (40/30)

Monday 3 January

3 rounds for time of:

Run 400 meters
30 Overhead squats, 75 pounds
21 Pull-ups