Wednesday

9:30am Only.

RFT:

2 x Clean & Jerks @ 75% 1RM

10 x Push Ups

10 x Pull ups/ Ring Rows

6 x Dead Lifts @ C&J Weight

200m Run

60 seconds max - Double Unders

30 seconds max - Burpees

L1 - 4 RFT, L2 - 5 RFT, L3 6RFT.

Record time/ total double unders/ total burpees.

Tuesday

For Time:

50 x KB Swings (L1 16/12, L2 & L3 24/16)

40 x Wall Balls

30 x Toes to Bar

OTMEM Stop and complete:

L1: 3 x Burpees

L2: 3 x Burpee Box Jump

L3: 3 x Burpee Pull Ups

Monday

5 RFT

10 x Dead Lifts @ 60% 1RM
9 x Pull Ups (L3 C2B)
8 x Box Jumps (24/20)
Run (L1 & L2 200m, L3 400m)

Tuesday

Partner or Solo WOD - The 12 Days of Christmas:

For time:

1 x Muscle Up (1 x strict pullup, 1 x Ring Dip)
2 x Power Cleans & Jerk @ 75% 1RM
3 x HSPU
4 x Burpee Box Jumps
5 x Push Ups
6 x Toes to Bar
7 x Deadlifts @ C & J weight.
8 x Pull Ups (Jump Chins)
9 x Air Squats
10 x Double Unders
11 x  KB Swings (16/12, 24/16, 32/24)
12 x Wall Walks

30 Minute Cut Off.

Complete 1 x muscle up, then 1 x muscle up + 2 x clean & jerks, then 1 x muscle up + 2 clean & jerks + 3 x HSPU etc. until you complete 12 x rounds, finishing with all 12 movements in your final round.

If completed as a partner WOD, break up reps as you like. 1 x person working at a time.

Monday

For Time (18 minute cut off)

5 x Rounds Of Cindy
100m
4 x rounds of Cindy
200m
3 x Rounds of Cindy
400m
2 x rounds of Cindy
600m

Cindy:

5 x Pull ups (L1 Jump Chins)
10 x Push Ups
15 x Squats