29-12-17

A. Warm Up
3 Rounds of:
250m row
20 walking lunges
15 band pull aparts
30 sec lat stretch on rings

B. Chipper
50 OHS @ 30/20kg
50 Pull Ups // Toe Assisted Pull Ups // Ring Rows
50 Front Rack Barbell Lunges @ 30/20kg (50 in total, alternating legs)
50 Cal Row
50 Shoulder to OH @ 30/20kg

22-12-17

DIANE (15 minute cap)

COMP
21-15-9 Reps For Time
Deadlift @ 100/70 kg
Handstand Push-Ups (to floor ie. no abmat, if using abmat must have plates on each side of abmat so that hands are level with abmat)

RX
21-15-9 Reps For Time
Deadlift @ 100/70kg
HSPU to multiple abmats

FITNESS
21-15-9 Reps For Time
Deadlift @ scaled down weight
Seated DB Strict Press

Scoring:
Sub 4:00 = 500pts (only if doing COMP level)
Sub 5:00 = 450pts (only if doing COMP level)
Sub 7:00 = 400pts (the highest score you can get if doing RX/Fitness level)
Sub 9:00 = 350pts
Sub 11:00 = 300pts
Sub 13:00 = 250pts
Sub 15:00 = 200pts

21-12-17

A. Side Plank 30 sec/side x 3

B. Karen
150 Wall Balls for time

Scoring:
Sub 5:00 = 500pts
5:00-5:30 = 400pts
5:30-6:00 = 350pts
6:00-6:30 = 300pts
6:30-7:00 = 250pts
7:00-7:30 = 200pts
7:30-8:00 = 150pts
8:00+ = 100pts

10min CAP

C. 15-20 min mobility

14-12-17

10 min AMRAP:
Row 400/300m
10 Lateral Burpees Over Rower
60 Sec FLR // ALAP
+
rest 2 min
+
10 min AMRAP:
30/20 Cal Bike
30 Alt. Leg Stepup
30 ABMAT Situp
+
rest 2 min
+
10 min AMRAP:
Ski 20/15 Cal
20 Lengths Gym Shuttle Run
2 Lengths Gym Bear Crawl
+
rest 5 min
+
1 min max cals bike