12th December
5 rounds for time 21 Back squats – 135/95 14 Toes to bar 7 Getups 1 Min Plank Hold
Read More11th 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
Read More10th 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
Read More7th 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)
Read More6th 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
Read More5th 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
Read More4th 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)
Read More3rd 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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