Protected: WOD/Blog

Kia ora whānau, we are having a Christmas party/box opening on the 3rd Dec, all are welcome. Things will kick off at 5pm, it will be a pot luck dinner, and BYO drinks🍻.

Skill: Handstand holds, with shoulder taps 3×10 alternating (5 per arm) -Free standing H/Hold for as long as possible.

WOD: 4 Rounds for time
20 Cal AB or Row
20 Wall Balls 9/6 unbroken
200m run
2:30min rest

*every round to be performed at 100%

Strength: Clean & Jerk 3 @ 80%,2 @ 80%,1,1,1 @ 90%

WOD: “ice box” (kinda modified)
15 Clean & Jerk @ 60/40
800m run or 45 cal AB
12 Clean & Jerk
400m run or 35 cal AB
9 Clean & Jerk
200m run or 20 cal AB

*everytime a set of C&J are broken 5 burpee penalty.

MetCon:4x400m runs (row if injured or a strong runner) rest the time it takes, go AFAP each round. Warm up Power snatch

WOD: 15min AMRAP
ascending ladder: 2-4-6-8-10 etc…
Power Snatch you choose weight or RX-70/55
Wall ball 9/6kg

*30 double unders after each round