Archive

Gymnastics.

Handstand push up.

Beg: progressions.
Int: kipping progressions.
Adv: 4-5 sets of 8-10 perfect reps with 3sec pause.

Metcon.

30-20-10
Hand release push up
Box jump 24/20
KB snatch 24/16kg (alternate)

Metcon.
‘Birthday wod’

30min Amrap. Teams of 3.

76 Double unders
40 Touch & Go P.cleans 60/40kg
16 Lateral bar jump burpee
30 Front squat 60/40kg
12 Strict chin up

An athlete must run 200m while other 2 work through Amrap. Athletes switch every 200m.

Metcon.

35-40min. Omem.

Min1. 40sec AAB
Min2. D-ball carry AHAP
Min3. 40sec Row
Min4. SA bottom up KB carry AHAP
Min5. Rest

Strength.

Push press. 4×2 @90%+

Metcon.

Teams of 2.
9min amrap.

‘Climb the ladder’

Shoulder to overhead 70/45kg
Pull up
3,3,6,6,9,9 add 3 reps each rd.

Metcon.
Teams of 2.

25min Amrap.

400m run (200m each)
20 thrusters 42.5/30kg
15 box jump 24/20
20 SDLHP 42.5/30kg
15 target burpees

Metcon. Day 12 of ‘The 12 Days of Christmas’

Teams of 2

12 Days of Christmas WOD.

Strength.

Push press 4×3 @90%

Metcon. Day 11 of ‘The 12 Days of Christmas’

‘Jackie gets Assaulted’
2KM AAB
50 thrusters 20/15kg
30 pull up

Strength.

Back squat. Heavy 5 rep. Increase weight from 7th Dec.

Metcon. Day 10 of ‘The 12 Days of Christmas’

‘Burping Diane’
21-15-9
Deadlift 100/70kg
Bar facing burpee

Metcon. Day 9 of The 12 Days of Christmas.

Regional (not so strict) Nate

Oly.

Clean & Jerk complex. Build to max weight.

Deadlift + Hang power clean + Hang clean + Power jerk

Metcon. Day 8 of the 12 days of Christmas

Pat Sherwood’s CF Linchpin test 10.

5rft
15 Wall ball 10’/9′ 9/6kg
15 Power clean 42.5/30kg