Wednesday 29 November

Buy In:

Burgenor Warm Up

WOD:

Establish a 1 Rep max of the following complex in 12 min

1 x Snatch Grip Deadlift
1 x Snatch Grip Shoulder Press
1 x Snatch

Cash Out:

10 mins MWOD

Results

Tuesday 29th November

Buy In:

3-3-3-3-3 Skin The Cat

Wod:

'Fran'

21-15-9

Thrusters 40/30kg
Pull ups

Cash Out:

10 Min MWOD

Monday 28th November

Buy In:


1 mile run

WOD:

5 rounds, 25-20-15-10-5x reps
KB swings (24/16kg)
Push-ups
BB Floor wipers (60/40kg)


Cash Out:


10min MWOD

Results:

Sunday 27 November

Buy In:

25 x Jump to support (hold for 2secs)

WOD:

"Nutts"

For time:
10 Handstand push-ups
120/80kg Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 20kg/10kg plate



Cash Out:


10min MWOD

Saturday 26 November

Buy In:

Split Jerk 1-1-1-1-1

WOD:

"Santora"

Three rounds for reps of:

70/50 Squat cleans, 1 minute
20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute
110/80 Deadlifts, 1 minute
Burpees, 1 minute
70/50 Jerks, 1 minute
Rest 1 minute

Cash Out:

Max Plank Hold

Friday 25 November

WOD:

Filthy Fifty

50 x Box Jumps
50 x Jumping Pull Ups
50 x Kettle Bell Swings
50 x Lunges (25/leg with 20kg)
50 x K2E's
50 x Push Press (20kg)
50 x Back Extensions
50 x Wall Ball Squats
50 x Burpees
50 x Double Unders

Cash Out:

RECOVER!!!!

Results:

Thursday 24th November

Buy In:

10x rope climbs for time.

WOD

Max rounds in 20 minutes
5x Burpee pull-ups
10x Ring Dips
15x Sit-ups

Cash Out:

Lumbar Roll out