Month: December 2018

14th December

WOD -1  AMRAP in 14 mins 10 DB or KB Alt lunges  10 Box Jumps – 24/20″   WOD – 2  For running clock for 10 minutes Start every minutes with 5 burpees and remaining time do DU/ SU your score will be total numbers of DU / SU.

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13th December

For time  50-40-30-20-10 reps for time of: 24/16kg pood kettlebell swings Med ball Sit-ups – 14/10lbs   WOD – 2  Core attack

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12th December

5 rounds for time 21 Back squats – 135/95 14 Toes to bar 7 Getups 1 Min Plank Hold

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11th December

WOD – 1  Grace (0.00 – 10.00) 30 clean n jerk – 135/95  cap in 10 mins   5 min rest    WOD – 2 (Start at 15 mins) Helen  400 mtr run  21 KBS – 24/20  12 pull ups    Cap time 15 minutes

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10th December

WOD -1  Power snatch – PR  3-3-2-2-1-1-1    (For newbies – keep it 3RM @ 80%)   WOD -2  For Running clock for 10  2 rounds of (1 min each)  1st Min max HSPU  2nd Min max Pike sit ups  3rd Min max Burpees 4th Min Max rope climb  5th Min Max distance Bear crawl    

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7th December

Team of two AMRAP in 20 mins 30 KB Snatch / DB Snatch  30 Burpees chest to bar pull ups  12 Shuttle run (20 mtr)

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6th December 

4 rounds of : 30 sec On & 30 sec Off    Hammer Strike  Tyre Flip  Rope Climb Rowing GTO Bench Under & Over Plate Drag Wall Ball Shots 

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5th December

WOD -1  12.1  AMRAP in 7mins  Burpees   Complete as many rounds as possible in 12 minutes of: 25 Box jumps – 24/20”  50 – Push ups 75 overhead squats Men use a 45-lb. barbell and 24-in. box Women use a 35-lb. barbell and 20-in. box  

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