WOD

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December 30, 2019

7:30am class only

For Time:

3 Power Cleans 70/50kg

30 Wall Balls 20/14lb

30 Push Ups

3 Power Cleans 85/60kg

30 Wall Balls 20/14lb

30 Sit Ups

3 Power Cleans 100/70kg

30 Wall Balls 20/14lb

30 Push Ups

December 29, 2019

5:30am, 6:30am class, Open Gym 4-6pm

Back Squat

1RM Test

AMRAP in 7 min:

25 double unders

10 burpees

25 double unders

10 pull ups

December 27, 2019

7:30am Class

Partner WOD (tag in and out where you want)

For Time, but every 2 min shuttle sprint:

100 Kettlebell Swings 24/16kg

80 Overhead Plate Lunges 20/15kg

60 Alternating DB Snatches 22.5/15kg

40 Toes to Bar

20 Clusters 60/42.5kg

December 26, 2019

7:30am Class and Open Gym 4-6pm

Tempo Overhead Squat

5 x 1

(7 seconds down, 7 seconds at the bottom, 7 seconds up)

(Taken from floor)

AMRAP in 10 min:

6 Power Snatch 42.5/30kg

9 Overhead Squat 42.5/30kg

12 Box Jumps 24/20"

December 23, 2019

7:30am Class Only

In Teams of 3 or 4 complete AMReps in 2 min at each station of the following:

Assault Bike Calories

Tyre Flips

Wall Balls 20/14lb

Deadlifts 70/50kg

Rest 2 min

Row Calories

Prowler laps

Thruster 20/15

Double Unders

December 22, 2019

In 5 min:

Run 400m

1 round ‘Cindy’

(5 Pull Ups, 10 push ups, 15 air squats)

AMRAP in time remaining C & J 60/42.5kg

Rest 5 min

In 5 min:

Run 300m

1 round ‘Cindy’

(5 Pull Ups, 10 push ups, 15 air squats)

AMRAP in time remaining C & J 70/50kg

Rest 5 min

In 5 min:

Run 200m

1 round ‘Cin...

December 20, 2019

Christmas Dress Up WOD

12 Days of Christmas

1 Squat Snatch 40/30kg

2 Box Jumps 24/20”

3 Wall Balls 20/14lb

4 Pull Ups

5 Push Press 40/30kg

6 Jumping lunges

7 Push Ups

8 Alt DB Hang Power Clean 22.5/15kg (4 on each side)

9 Burpees

10 KB Swings 24/16kg

11 Deadlifts 40/30kg

12 Thruste...

December 19, 2019

Deadlift 

5-5-5

Deload

1/2 Tabata Mash Up - 4 rounds of 20 sec on, 10 sec off

Wall Climbs

Dumbbell Snatch 22.5/15kg

Sit Ups

Team Assault finisher

December 18, 2019

DT - 10 rounds with a partner (you go, I go)

12 Deadlift 70/47.5kg

9 Hang Power Clean 70/47.5kg

6 Push Jerk 70/47.5kg

December 17, 2019

4 rounds, each for time:

10/7 Cal Row

7 Burpees

14 Wall Balls 20/14lb

Sprint to cones

Rest between rounds

Shredding for the Summer #2

2 x AMRAP in 3 min:

5 Toes to Bar

5 Overhead Squat 35/25kg

5 Push Press 35/25kg

Rest 3 min

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