Tuesday 11 December

Warm Up:
JunkYard Dog,
Burgenor Warm Up,
Skill transfer.  Start with bar then add 5kg each rd .  HH+MT @ 37.5kg

Strength:
OMEM for 10mins
2 x Clean @80%

Wod:
Complete 3 rounds for time:
10 KB Swings - 2 pood
10 Squats with KB in rack position - right
25 yard One Arm Farmer Walk with KB in rack position - right
10 KB Swings - 2 pood
10 Squats with KB in rack position - left
25 yard One Arm Farmer Walk with KB in rack position - left
*Rest 45 seconds between rounds

Monday 10 December

Warm Up:
2km Row

Strength:
3 x 3 Back Squat @ 70/80/90% 1rm

Wod:
12 min AMRAP

5 x Knee Jumps
10 x Rebounding Box Jumps
15 x Ring Push Ups

Friday 7 December

Warm Up:
Run 400m
"3rds Hang 45secs, "
"45sec hold chin above the bar, "
"10 x Pull Ups (as high as possible without performing a MU), "
1 x 3 position Negative / 3 x Reverse Muscle Up

Strength:
OMEM for 10mins
3 x Snatch @75%

WOD:
Fight Gone Bad Style
Double Unders
Rope Climb
GHD/Situps
Wall Balls
Floor Wipers

The Signature T-Shirt

TAFS,

We have been desperately searching for that signature t-shirt.  The t-shirt that defines what we are all about.  We have a very strong ethos of working hard, training hard and playing harder.  The DWF t-shirt with the blood, sweat and beers motto has encapsulated everything we do here perfectly.

I have commissioned Rx'D limtless to design us a graphic for our signature t-shirt and this is what they have come up with:

This will be available in t-shirts, vests and hoodies.   You have the option of either Tri Blend similar to Rogue T-shirts.  Cotton the same as our DWF t-shirts and ladies vests.  THe cost will be £25.  The hoodies will be thick fleece costing £45.

There are plenty of colours to choose from so email me your preference and size and I will put the order together.  

Thanks

Gareth 

Wednesday 5 December

Warm Up:
2rds
Row 500m
15 Press Ups
10 Strict Pull Ups (Partials allowed)

Strength:
Front Squat
3x3 @65/75/85%

Wod:
15 min AMRAP
Run 400m
12 x Kbs snatch (24/16)
15 x k2e
10 SDHP (40/30)

Tuesday 4 December

Warm Up:
JunkYard Dog,
3rds (PVC/10/15or20)
Burgenor Warm Up,
Skill transfer.
Perform HH + MT @40kg on last set.

Strength:
OMEM for 10mins
3 x Clean @75%

Wod:
Cindy
AMRAP 20mins
5 Pull Ups
10 Push Ups
15 x Squats

Monday 3 December

Warm Up:
Run 400m
3rds
5 HSPU
60 sec plank
25 DU's

Strength:
Back Squat
5x3 @65/75/85%

GVT Shoulder Press
@50% 1rm

WOD:
12 MIn AMRAP
3 x Power Snatch (50/35)
5 x Overhead Squat
7 x Burpees