Gymnastics. T2B 20mins of progressions and ladder 2,4,6,8,10,12,etc how high up the ladder can you go unbroken…….. For time: Rx Dumbell, Scaled KB. 10* 20*30*40*50* Alt Dumbell snatch 22.5/15kg’ *= 10 T2B

Strength: Clean 15mins work up to max double TNG then at 65% of that weight every 15sec for 20 rounds do 1 Pwr clean+ 1 Clean TNG WOD: 7min AMRAP 3,6,9,12 etc Front squats 60/40, T2B

WOD: Modified “fatal forty” buy in: 400m run/20 cal row or ski/15 cal bike   40 wall balls (9/6) 40 hang power cleans (40/30) 40 pull ups 40 deadlifts 40 push ups 40 box jumps 40 kb swings (24/16) 40 T2B 40 air squats 40 hang power snatch 40 double unders 40 sit ups 40 burpees

WOD:  15min amrap 10 deadlifts (100/70) 20 kb swings (24/16) 30 air squats -2mins rest into 3RFT- 10 deadlifts 20kb swings 30 air squats

WOD: For time 31 push press (40/30) 31 pull ups 31 snatches 31 sit ups 31 toes to bar 31 push ups 31 box jumps (24”/20”) 31 back squats 31 unbroken double unders 31 thrusters 31 lunges 31 burpees then a 365m row

WOD: 12 Days of Christmas for time. 1 SDHP 50/35kg 2 Wall climbs 3 Front squats 4 Pwr cleans 5 Pull ups 6 Pwr Snatches 7 T2B 8 Deadlifts 9 Burpees 10 S2OH 11 Press ups 12 1 block run   Sequence: 1 sdhp, 2 wall climbs, 1 sdhp 3 front squats, wall climbs, 1 […]