SKILL Deadlift / lifting safely
Fight Gone Bad 3 3 rounds, 1 min per station, of: Wall Ball, 9/6kg, 10/9 ft Sumo Deadlift High-pull, 35/25 kg Box Jump, 20" Push Press, 35/25kg Row (Calories) 1min rest between rounds
WOD 'Filthy Fifty' For time: 50 Box Jumps, 24/20" 50 Jumping Pull-ups 50 Kettlebell Swings 16/12kg 50 Walking Lunges 50 Knees-to-elbows 50 Push Press, 20/15kg 50 Back Extensions 50 Wall Balls, 9/6kg 50 Burpees 50 Double Unders
LOAD 10mins to find your 1RM Bench Press Linda Complete 10-9-8-7-6-5-4-3-2-1 rep scheme for time of: Deadlift 100/70kg Bench Press 70/45kg Squat Clean 60/40kg (Standard Rx = DL @ 1.5BW, BP @ BW, SQCL @ .75 BW)
MERRY CHRISTMAS! Coach's PIck
WOD 1 12 Days of Christmas Reps are to be completed like the Christmas carol “on the first day of Xmas ra ra ra ra ra raaa”. Therefore the order you do these exercises in is… 1. 2,1. 3,2,1. 4,3,2,1. 5,4,3,2,1 Etc etc until your final round ends with 12,11,10,9,8,7,6,5,4,3,2,1. 1 Run 200m 2 Box...
WOD 'Jack' Complete AMRAP in 20mins of: 10 Push Press 52/35kg 10 Kettlebell Swings 24/16kg 10 Box Jumps 24/20" ACCESSORY/EXTRA Midline Conditioning 5 Rounds: 1 Minute D-Ball Hold (150/100) 30/21 Calorie Assault Bike *For Every D-Ball Drop Inside of the Minute, Complete 10/7 Calories on the Bike Before Returning to the Ball.
LOAD OHS 1RM - final test WOD 'Baseline' Row 500m 40 Air Squats 30 abmat Situps 20 Push Ups 10 Pullups CASH OUT AMRepsAP in 2mins Double Unders ACCESSORY/EXTRA Midline Conditioning 4 Rounds, Not for Time: 5 Inchworms 20 Second L-Sit
LOAD Clean & Jerk 25mins to find your 1RM WOD 'Grace' Complete 30 reps for time of: Clean & Jerk 61/42.5kg ACCESSORY/EXTRA Gymnastic Conditioning For Time: 5 Legless Rope Climbs 10 Ring Muscle-ups 5 Legged Rope Climbs 10 Ring Muscle-ups sub legless for regular climbs and RMU for 5 strict pullups and 5 ring dips