New years Eve

***9:30amWOD only***

Partner WOD:

20 RFT

200m Run

5 x Pullups (L1 Ring Rows)

5 x Burpee Bar Touch

Swap each round.

Wednesday

AMRAP 4:

5 x Burpees 

12 x Deadlifts (L1 40/30, L2 50/40, L3 70/50)

AMRAP 4:

5 x Burpees 

9 x Hang Power Cleans (L1 40/30, L2 50/40, L3 70/50)

AMRAP 4:

5 x Burpees 

6 x Push Jerks (L1 40/30, L2 50/40, L3 70/50)

- Rest 2 minutes between AMRAPs

- Record total full rounds.

Tuesday

10 minutes - Muscle Ups, Pull Ups or HSPU practice.

4 RFT

10 x HSPU (L1 Push Press (40/30)

10 x Deadlift @ 50% 1RM

400m (L1 200m)

Monday

TABATAS

24 x 20 seconds on, 10 seconds off for Max Reps:

Ring Dips
Burpee Box Jumps
Wall Balls

8 Rounds.

Christmas Eve

***9:30am WOD only, No cap on class size***

a) 9 minutes

4 Rounds:
200m Run
10 x KB swings (L1 16/12, L2 & L3 24/16)
2 x Wall Walks (L1 10m Bear Crawl)

Rest remainder of time

b) 9 minutes

5 Rounds:
10 x Hang Power Cleans (L1 30/20, L2 & L3 40/30)
10 x Shoulder to Overhead
30 x Double Unders

Rest remainder of time

c) 9 minutes

3 Rounds:

8 x Burpee Box Jumps

4 x Burpee Pull Ups (L3 Chest to Bar)

Rest remainder of time