Category: Uncategorized

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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4th December

Running clock   0:00 – 8:00 – 150 DU  Max Cleans (135/95) 8:00 – 10:00 – Rest   10:00 – 18:00 – 120 DU  Max Push Jerks (115/75) 18:00 – 20:00 – Rest   20:00 – 28:00 – 80 DU  Max Thrusters (75/55)

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3rd December 

Eva – Bench Mark girl  5 rounds for time  800 mtr run 30 KB Swing – 32/24kg  30 Pull ups    Cap time – 35 mins  

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