1. Take 20 Minutes to practice a skill of your choice
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2. For Time -
70 x Burpees
60 x Hollow Rocks
50 x Kettlebell Swings
40 x Pull Ups
30 x Handstand Push Ups
WOD - Friday, 18th December, 2015
1. "Back Squat"
5@70% - 5@72% - 3@75% - 3@80% - 3@85% - 2@90%
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2. For Time, 30 - 20 - 10 of -
Knees to Elbow
Strict Ring Dips/Push Ups
Sumo Deadlift High Pull 32/24kg (KB)
WOD - Thursday, 17th December, 2015
1. "Push Press"
5 - 5 - 5 - 3 - 2 - 1
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2. For Time, 40, 30, 20, 10 of -
Box Jumps 24/20"
Med Ball Clean 10/7kg
WOD - Wednesday, 16th December, 2015
1. Complete in teams of 3, As Many Rounds as Possible in 30 Minutes of -
Run 100m
5 x Strict Pull Ups/Ring Muscle Ups
50 x Double Unders
15 x Push Ups
10 x Back Squats 70/45kg
Follow the leader with each movement.
WOD - Tuesday, 15th December, 2015
1. Every Minute on the Minute for 5 Minutes of -
2 x Power Clean and Jerk @80% of 1rm
Rest 2 Minutes
2. Every Minute on the Minute for 5 Minutes of -
10 x Handstand Push Ups
Rest 2 Minutes
3. Every Minute on the Minute for 5 Minutes of -
10 x Thrusters 42/30kg
Rest 2 Minutes
4. Every Minute on the Minute for 5 Minutes of -
10 x Deadlift @50% of 1rm
WOD - Monday, 14th December, 2015
1. For Time, 3 Rounds -
Run 800m
54 x Sit Ups
54 x Sit Ups
42 x Kettlebell Swings 24/16kg
21 x Pull Ups
WOD - Saturday, 12th December, 2015
1. Take 15 Minutes to Practice a Skill
i.e. Muscle Ups/Handstands etc etc.
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2. As Many Rounds as Possible in 13 Minutes of -
6 x Lunge (50/35kg Barbell Overhead)
8 x Back Squat 50/35kg
10 x Burpee Pull Ups
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