Monday 21st - Saturday 26TH DECEMBER

MONDAY:
 Knocking off the last of the PR board testers... make this happen! Gait Metcon (No Measure) Goat EMOM x 7
5k Run

TUESDAY:

Strength:
On a continuous clock work to a heavy set of 3 for each
Minutes 0 - 3: Strict press
Minutes 3 - 6: Push press
Minutes 6 - 9: Split jerk

Metcon (Time) 21/15/9
Power clean
STO
Burpee box jump overs @ 60/50cm * increase weight every rep bracket
rx = M 60/70/80kg // F 35/45/55kg

WEDNESDAY:
Strength:
Back Squat (8-8-6-6-4-4)

Metcon (Time)
30/20/10
T2B Broad jump w squat (metres) Abmat situp Wall balls @ 9/6kg

XMAS EVE WOD
RUN & BAR Metcon (3 Rounds for time) Working in teams of 3 - complete each WOD for time on a 12 minute clock:

1) 0:00 - 12:00 30/26 cal row 20 OHS @ 52.5/35kg 30 Burpees Run 800m

2) 12:00 - 24:00 200m santa sandbag carry 20 Thrusters @ 52.5/35kg 30 CTB pullups Run 800m

3) 24:00 - 36:00 100 double unders 20 power snatch @ 52.5/35kg 30 OH plate lunge steps @ 25/15kg Run 800m

** Perform as relay, i.e Partner 1 starts their row and must finish their cals before Partner 2 can start and then move on to the OHS. When P2 finishes their row P3 will start. Runs are completed together but starting order needs to change every WOD..**

BOXING DAY WOD
 In Pairs:
5 rounds for time
20 x Front Squats (60/40) Swap every 10 
40 x KB Swings (32/24) Swap every 10
20 x Clean & Jerks- Alternating (60/40)
40 x Box Jumps (24/20)- Alternating
Run 400m- Together