Author: admin

18th December 

12.3  Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps, 24/20″ box 115/75 pound Push press, 12 reps 9 Toes-to-bar   WOD -2  Skill – work – coach’s choice

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17th December

WOD –1 Deadlift – PR  3-3-2-2-1-1-1  (For newbies – keep it 3RM @ 80%)   WOD – 2  Amrap 12 mins Calisthenics ladder   3-6-9-12reps of  Push Ups Pistol / Squats* Burpees C2B Pull ups  

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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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