10/12/18 – 16/12/18

Monday 10

WOD 1

15 mins to complete

Hook Grip Deadlifts

6-6-6-6-6

Use same weight across all sets

WOD 2

3 Rounds For Time

50/35 Cal Row/Bike/Ski

15 American KB Swings @ 32/24

15 Wall Balls @ 9/7

18 min T.C.

 

Tuesday 11

WOD 1

EMOM24

  1. 7 Pull Ups
  2. 7 Push Ups
  3. 7 T2B
  4. 7 Ring Dips

WOD2

AMRAP12

20 Front Rack Lunges @ 42.5/30kg

20 DU

20 Box Jumps 24/20″

 

Wednesday 12

WOD

Each athlete to complete
the same round

Tag Team

(2 Rope Climbs)

21 – 15 – 9

Power Snatch @ 42.5/30

HR Push Ups

(2 Rope Climbs)

15 – 12 – 9

Power Clean @ 60/45

Bar Facing Burpees

(2 Rope Climbs)

12 – 9 – 6

Deadlifts @ 80/60

HSPU

(2 Rope Climbs)

35min T.C.

 

Thursday 13

WOD 1

EMOM 16

  1. 20 Kips
  2. 6 Lunge to Handstand
  3. 30s Bar Tuck Hold
  4. 30s Handstand hold (Against wall)

WOD 2

15 mins to complete

Tempo Thrusters @ 33X0

3-3-3-3-3-3

 

Friday 14

Christmas WOD

 

Saturday 15

Coaches WOD

 

Sunday 16

REST DAY

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