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Saturday 1st December 2018

In Teams of 3: Buy In Farmer’s Carry Relay 24/16kg (outside) Then….. Row 10 Cal (Person 1) 50 Box Jumps 30/24” Row 10 Cal (Person 2) 50 V Ups Row 10 Cal (Person 3) 50 Squat Jumps Row 10 Cal (Person 1) 50 KB Swings 24/16kg Row 10 Cal (Person 2) 50 Thrusters 50/35kg Row 10 Cal (Person 3) Then…. Cash out Front Rack KB Lunge Relay 24/16kg 15m each

Wednesday 28th November 2018

Each for time: On the 4:00 x 5 10 Wall Ball Shots 10 Toes to Bar 10 Power Cleans 50/35 10 Lateral Barbell Burpees

Tuesday 27th November 2018

Hang Power Snatch 2-2-2-2 15-12-9 Left Arm KB Snatch 24/16kg Right Arm KB Snatch 24/16kg Double Unders x 2

Monday 26th November 2018

For Time: 200m Run, 2 Front Squat 70/50kg, 2 Muscle Up 200m Run, 4 Front Squat 70/50kg, 2 Muscle Up 200m Run, 6 Front Squat 70/50kg, 2 Muscle Up 200m Run, 8 Front Squat 70/50kg, 2 Muscle Up 200m Run, 10 Front Squat 70/50kg, 2 Muscle Up

Thursday 22nd November 2018

10 min to work up to a heavy complex set of: Hang Squat Clean + Squat Clean Elizabeth 21-15-9 Squat Cleans 60/42.5kg Ring Dips

Tuesday 20th November 2018

‘The Seven’ 7 rounds for time of: 7 Handstand push-ups 7 Thrusters 60/42.5kg 7 Knees to elbows 7 Deadlifts 110/75kg 7 Burpees 7 Kettlebell swings 32/24kg 7 Pull-ups

Monday 19th November 2018

Back Squat 2-2-2-1-1 3 rounds (not for time): 5 sec hollow hold + snap to V Sit x 10 Barbell roll outs x 5

Saturday 17th November 2018

Team WOD For Time, In Teams of 3: 210 Double Unders (shared) 21 DB Snatch 22.5/15kg (each) 21 Box Jumps 24/20” (each) 7 Rope Climbs (shared) 150 Double Unders (shared) 15 DB Snatch 22.5/15kg (each) 15 Box Jumps 24/20” (each) 5 Rope Climbs (shared) 90 Double Unders (shared) 9 DB Snatch 22.5/15kg (each) 9 Box Jumps 24/20” (each) 3 Rope Climbs (shared)

Friday 16th November 2018

Work up to a heavy Clean & Jerk (can be any clean and any jerk) ‘Grace’ For Time: 30 Clean and Jerks 60/42.5kg

Thursday 15th November 2018

Weighted strict Pull Ups 3-3-3 (or work on kipping pull ups) AMRAP in 12 min: 5 Pull Ups 10 Push Ups 15 Overhead Plate Lunges 20/15kg

Wednesday 14th November 2018

Thruster Ladder On the 0:00 – 10 Thrusters On the 3:00 – 8 Thrusters On the 6:00 – 6 Thrusters On the 9:00 – 4 Thrusters On the 12:00 – 2 Thrusters

Tuesday 13th November 2018

With a running clock for 18 min: 5 rounds of: Run 200m 10 Deadlift 100/70kg then AMRAP in time remaining of: 5 Toes to Bar 7 Burpees 9 Kettlebell Swings 24/16kg

Monday 12th November 2018

OHS 2-2-2 3 x 3 min intervals for Max Reps: Row 250m 10 Power Snatch 42.5/30kg Max reps Overhead Squats Rest between rounds Extra Gains 1) 5 min AMRAP: 1 Muscle Up 20 Double Unders 2 Muscle Ups 20 Double Unders 3 Muscle Ups 20 Double Unders etc

Saturday 10th November 2018

3 rounds of 1 minute at each station for max reps: Pistols Ring Dips Wall Balls 20lb/14/lb Ball Slam 15/12kg Rest

Friday 9th November 2018

Open WOD 13.2 AMRAP in 12 min: 5 shoulder to overhead 50/35kg 10 Deadlifts 50/35kg 15 Box Jumps 24/20”

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