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23/12/16
A. Every 30 seconds (for 6 minutes total)
1 Box Jump for Height
B. EMOM x 10
7 Power Snatches @ 30kg/20kg
14 Air Squats
C. 5 Rounds
5 Hang Power Cleans @ 60kg/40kg
5 Front Squats @ 60kg/40kg
20 Double Unders
22/12/16
A1. 10-15 Strict Push Up Progression x 4, rest 60-90 sec
* ADV – Do ring push up
* INT – Do standard full push up
* BEG – Do box/bar push up progression
A2. Split squats (back foot on bench) @ 30X1 – 8 reps/leg x 4, rest 60-90 sec
B. 150/130 cal bike/row, every minute perform 10 slam balls
C. Mobility
Details21/12/16
365 Christmas WOD
Come dressed in your favourite Christmas costume!
12 Days of Christmas – For Time
1 Sumo Deadlift High Pulls @ 40kg/30kg
2 Thrusters @ 40kg/30kg
3 Push Presses @ 40kg/30kg
4 Power Cleans @ 40kg/30kg
5 Power Snatches @ 40kg/30kg
6 KB Swings @ 24kg/20kg
7 Pull Ups
8 Knees to Elbows
9 Box Jumps @ 24″/20″
10 Double Unders
11 Burpees
12 Plate Overhead Walking Lunges @ 20kg/10kg
20/12/16
A1. 10 alternating leg Pistol Squats // or Appropriate Pistol Progression x 4 sets, rest 1 min
A2. 30 sec hollow rock x 4 sets, rest 1 min
B. Teams of 3
5 rounds of
6 DL @ 80kg/60kg
6 lengths gym shuttle run
(each person complete whole round before next person goes, each person completes 5 rounds)
then into
3km row/ski (one person working 250m at a time)
Every 2 minutes, each person must perform 5 burpees
15/12/16
A. Partner WOD
2 rounds
50 Alternating Box Jumps (24″/20″)
25 Unison Burpees
25 Wall ball pass sit-ups
50 Alternating Hang Power Cleans (50kg/30kg) – 5 reps each at a time
3 Ring MU each / 3 Rope Climbs Each / 6 Strict Chin Ups Each / 6 Jumping Chin Ups each
400m row each
B. Mobility
Details