WODS and Latest News

Strength.

Push press. 4×2 @90%+

Metcon.

Teams of 2.
9min amrap.

‘Climb the ladder’

Shoulder to overhead 70/45kg
Pull up
3,3,6,6,9,9 add 3 reps each rd.

Metcon.
Teams of 2.

25min Amrap.

400m run (200m each)
20 thrusters 42.5/30kg
15 box jump 24/20
20 SDLHP 42.5/30kg
15 target burpees

Metcon. Day 12 of ‘The 12 Days of Christmas’

Teams of 2

12 Days of Christmas WOD.

Strength.

Push press 4×3 @90%

Metcon. Day 11 of ‘The 12 Days of Christmas’

‘Jackie gets Assaulted’
2KM AAB
50 thrusters 20/15kg
30 pull up

Strength.

Back squat. Heavy 5 rep. Increase weight from 7th Dec.

Metcon. Day 10 of ‘The 12 Days of Christmas’

‘Burping Diane’
21-15-9
Deadlift 100/70kg
Bar facing burpee

Metcon. Day 9 of The 12 Days of Christmas.

Regional (not so strict) Nate

Oly.

Clean & Jerk complex. Build to max weight.

Deadlift + Hang power clean + Hang clean + Power jerk

Metcon. Day 8 of the 12 days of Christmas

Pat Sherwood’s CF Linchpin test 10.

5rft
15 Wall ball 10’/9′ 9/6kg
15 Power clean 42.5/30kg

Strength.

Paused Overhead squat
3,3,3,2,2,1

Metcon. Day 5 of The 12 Days of Christmas

Hero workout ‘Whitten’

Strength.

Push press 4×3 @85-90%

Metcon. Day 3 of The 12 Days of Christmas

‘Annie goes to the bar’

50-40-30-20-10 Double unders
25-20-15-10-5 Toes to bar

Metcon. Day 2 of The 12 Days of Cristmas.

‘Cindy gets the DT’s’
20min Amrap
2 rd of Cindy

1 rd of DT