Wednesday 7 December

Buy In:

1-1-1-1-1 Bench Press

WOD:

21-15-9

Sledge Hammer Swings
KB Swings (32/16)

Cash Out

10 mins MWOD

Results

Tuesday 6 December

Buy In:

3 rds

3-3-3-3-3
Front Squat

WOD:

3 rounds, 22-16-10x reps

Front squat (2x20#/12# KB)
Bent row
Push-ups

Cash Out

10 mins MWOD

Monday 5 December

Buy In:

3 rds

50m Run
50m Run Backwards
50m Run Knees 2 Chest
50m Run Butt Kicks

WOD:

3 rds for time

15 x Cleans (60/40)
21 x Double Unders

Cash Out

10 mins MWOD

Results

Saturday 3/Sunday 4 December

For Time (30 min TIME LIMIT!!!)

10 x Handstand Push Ups
20 x Burpee
30 x Row (Calories
40 x GTOH (12.5 / 7.5 DB)
50 x Pull Ups
60 x Box Jumps
70 x Sit Ups
80 x Wall Balls
90ft x Rope Climb (6 Ascents)
100 x Double Unders

Results:

Sunday 4 December

Complete as many rounds as possible in 20 minutes of:

Row 250 meters
25 Push-ups

Friday 2nd December

Buy In

50 x Hollow Rocks

WOD:

5 Rds for time:

Run 200m
7 x Sumo Deadlift High Pull (40/30)
7 x Push Press

Cash Out:

10 min MWOD

Thursday 1 December

Buy In:

5-5-5 Back Squat @ 65/75/85%

WOD:

AMRAP in 12 mins

Complete 10 Rounds of

Cindy
5 x Pull Ups
10 x Press Ups
15 x Squats

Followed by

AMRAP Clean & Jerk @ 60/40

Cash Out

10 mins MWOD

Results