3/1/16

For Time (15min cap): 10 Thrusters @ 60/40kg 50 DU 8 Thrusters 40 DU 6 Thrusters 30 DU 4 Thrusters 20 DU 2 Thrusters 10 DU   *Single skip x 3 if no DU, scale weight accordingly   B. Core work  40 sec work, 20 sec rest x 8 rounds 1. Heavy KB carry 2.…

28/12/16

A. Every 90 secs x 5 rounds
5 TnG hang power cleans

B1. 3 – 6 Strict Ring Dips x 4, rest 60 sec
B2. 20 Front Rack Walking Lunges x 4, rest 90 sec

C. 3 Rounds For Time (10 min cap)
20 Hand Release Push Ups
20 American KB Swing @ 24/16kg
20 Cal Row

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

21/12/16

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