Wednesday 12th December 2018
AMRAP in 12 min: Buy In Row 1KM Then…. 10 Handstand Push Ups 10 Pistols Extra Gains #2 15-12-9 Ring Dip 200m Run
Tuesday 11th December 2018
For Time: 60 Double Unders, 30 Alternating DB Snatch 22.5/15kg 60 Double Unders, 15 Burpees 60 Double Unders, 30 Toes to Bar 60 Double...
Monday 10th December 2018
Front Squat 3-3-3 For Time: 9-6-3 Thrusters 60/42.5kg Bar Muscle Ups Extra Gains #1 3 rounds, Each round for time: 9 Burpee Box Jump...
Saturday 8th December 2018
Team WOD In Teams of 3 complete the following for Time: “Karen” 150 Wall Balls 20/14lb Straight into “DT” 5 rounds: 12 Deadlift 70/47.5kg...
Friday 7th December 2018
Bench Press 3-3-3-3 (at about 70% and hold across - deload week) Complete 200m row between each set
Thursday 6th December 2018
Accumulate 2 min in each: Chin over the bar hold Hollow hold Bottom of the push up hold Every time you break complete 30 double unders...