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
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