Protected: WOD/Blog

13 Dec Wed 14th

Strength: OH Squat build up to a 3 rep max.

WOD: 15min AMRAP
12 Box jumps
9 Power Snatch Rx-50/35
6 Bar Muscle ups
200m run

12 Dec Tue 13th Dec

Strength: TABATA
Max Sit ups
Max press ups

WOD: 4 Rounds for time
21 Wall balls 9/6
18 Hang cleans 50/35
15 Over bar burpees
12 T2B

11 Dec Mon 12th Dec

Strength: Front Squats 4×5 increasing weight each set.

WOD: For time (15min cap)
20 CTB
400m run
20 thrusters Rx-50/35
200m run
20 thrusters
400m run
20 CTB

08 Dec Fri 9th Dec

Hero WOD: “Holleyman”
30 rft (50min time cap)
5 Wall Ball 9/6
3 HSPU
1 Power Clean 100/70

07 Dec Thurs 8th Dec

Strength: Complex 1-Strict press+ 1-push press+ 1-push jerk.

WOD: 15 min amrap
15 push press 50/35
15 KB swings 32/24
40 double unders

06 Dec Weds 7th Dec

Skill: Handstand holds/walking & HSPU

WOD: 20min EMOM
20 wall balls 9/6
12 TTB
12 BJ
12/15 AB

05 Dec Tues 6th Dec

Strength: Deadlift working up to a heavy weight 4×5

WOD: For time
15-12-9
SDHP 50/35
Burpee over bar

Rest 3 min

800m run
30 thrusters

04 Dec Mon 5th Dec

MetCon: TABATA one round of each of;
Burpees
Sit ups

WOD: 25min cap
40-30-20-10
Hang pwr cln 50/35
Press ups
Pull ups
*200m run beetween rounds

01 Dec Fri 2nd Dec

A reminder that our christmas party is this Saturday 3rd Dec, it will be a potluck shared kai (no bbq). If anyone has some tables and chairs available, can you please bring them down. Things will kick off at 5pm, so we’ll see ya’ll there😊.

Strength: Bring Sally Up (Moby-Flower), squats with an empty bar.

WOD: 10 rounds for time of;
3 Handstand Push-ups
6 Deadlifts 100/70
12 Pull-ups

30 Nov Thurs 1st Dec

It’s finally December, and we’ve saved the best for last. Introducing the top dog “Alpha”✊. Show this tough guy some love when you see him.

Strength: Find your 1RM Snatch

WOD:
3 RFT (10min cap)
10 power snatch 60/40
10 BJ Over
200m run

3min rest

3 RFT (10min cap)
5 Front squat 90/70
12 CTB PU
10 Burpee