Saturday 31 December

Buy In:

5-5-5-5-5
Back Squat

Wod:

Row 2012m
20 x Push Press (60/40)
12 x Pull Ups
20 x KB Swings (24/16)
12 x HSPU
20 x GHD Sit Ups
12 x KB Clean & Jerk (24/16 x 2)
20 x Bow jumps
6 x Power Snatch (60/40)
6 x Rope Climb

Cash Out:

10 min MWOD

Results:

Friday 30 December

Buy In:

3 x 500m row Rest 3 Mins Between each Round

Wod

10 Rds

5 x Hang Power Cleans 50/30
10 x Lunge Walks 50/30 (5/leg)

Rack bar on back for Lunges

Cash Out:

10 min MWOD

Thursday 29th December

Buy In:

Shoulder Press

3-3-3-3-3

WOD

15 AMRAP

5x Deadlift 120/80kg
13x Pull ups
9x Box Jumps 24"

Wednesday 28th December

Buy In:

200 Double Unders



WOD

15 AMRAP

7x Med Ball Clean
7x Press Ups

Saturday 24 December

300

25 x Pull Ups
50 x Deadlift (60/40 kg)
50 x Press Ups
50 x Box Jumps
50 x Floor Wipers (60/40 kg) - (25/side)
50 x Clean and Press (16kg)
25 x Pull Ups

Results:

Friday 23 December

Buy In:

500m Row

WOD:

21-15-9 reps for time of:

60/40 Power Clean
GHD sit-up

Cash Out:
10 min MWOD

Results:

Thursday 22 December

Buy In:

1-1-1-1-1

Bench Press

Wod:

Kelly

5 Rds

Run 400m
30 x Box Jump (24/20)
30 x Wall Ball (20/10)

Cash Out:

10 Min MWOD