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Merry Christmas Brawners! Cherish the day with your loved ones and reflect back on the wicked year you've all had! We're closed up today and Boxing day tomorrow and back on deck for Saturday morning beach WOD this week being the Seacliff stairs. 
WOD
12 days of Christmas 1 100m run 2 burpees... 3 box jumps 4 power cleans 5 toes to bar 6 kb swings 7 wall balls 8 dus 9 front squats 10 pullups 11 front rack lunges 12 clean and jerks Complete as 1..1 & 2...1 & 2 & 3...1 & 2 & 3 & 4.. and so on until reaching 12 WOD
EMOM x 16 mins ODDS- Deadlifts x 3 EVENS- Box Jumps x 3... Conditioning: +Goat Benchmark RETEST+ 1) 'Flight simulator' Unbroken double under ladder with sets of either: A) 1-15-1 B) 3-30-3 C) 5-50-5 2) 100 pullups for time * 5 burpees every time you drop off 3) max T2B in 10 minutes * 5 pushups EMOM 4) 30 muscleups for time (or max in time cap) 5) 30/20/10 OHS @ 42.5/30kg Run 400m WOD
Strength: Overhead Squat... 5, 5, 3, 3, 1, 1, 1 "Helen" 3 Rounds for time 400m Run 21 KB Swings (24/16) 12 Pullups Xmas WOD In teams of 3 'The naughty list' 120 burpees 110 pull-ups... 100 thrusters @ 42.5/30 90 box jumps 80 cal row 70 t2b 60 hspu 50 clean jerk 40 burpee box overs 30 power snatch 20 ohs 10 reindeer runs * one person working through reps, one person resting, pace setter = Santa sack sandbag carry Wicked slog this morning crew, so good to see everyone in their festive gear and getting after it.! Big thanks again for the prezzy guys as well as the amazing year that's been.. We're looking forward to seeing you all at our Xmas drinks from 12 onwards at the HWY 
WOD
Strength: EMOM x 4 3 Squat clean... EMOM x 4 2 Squat clean EMOM x 4 1 Squat clean Conditioning: 10-8-6-4-2 Hang power cleans @ 60/40kg 10-20-30-40-50 Air squats WOD
Skill: tabata 'Your goat' 8 x 20/10... Strength: A1: 12 alternate DB/KB step up A2: 8-12 tempo pushups @ 3-1-1 x 4 Conditioning: 100 double unders 30 oh plate lunge @ 20/15 25 box jumps @ 60/50 50 hand release pushups 25 box jumps @ 60/50 30 oh plate lunge @ 20/15 100 double unders WOD
Strength: Snatch 3,3,3,3,3 ... Conditioning: 2 rounds for total reps 2 min max cal row 1 min rest 2 min wall ball @ 9/6kg 1 min rest 2 min KB swing @ 32/24kg 1 min rest 2 min OHS @ 42.5/30kg 1 min rest |
  
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