Monthly Archives: December 2015

Wednesday 30 December

5 ROUNDS FOR TIME: 100ft Waiters Walk 53/35KB 20 Ball Slams 100ft Waiters Walk 20 Hand Release Pushups Waiter’s walk = holding KB over your head with one arm – like a waiter carrying a tray (but please hold the … Continue reading

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Tuesday 29 December

3 ROUNDS FOR TIME: 5X 1-Power Clean, 2-Front Squats, 3-Thrusters 95/65 or next level 115 15 Burpees The bar movement is 5 reps of Power cleans, front squats and thursters is one round.  Try not to put the bar down during … Continue reading

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Monday 28 December

FOR TIME: “Kelly” 5 Rounds 400m Run 30 Box Jumps @ 24/18″ 30 Wallball shots @ 20/14lbs  

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Wednesday 23 December

3 ROUNDS FOR MAX REPS   1 Minute Elevated Pushups 1 Minute Walking Lunges 1 Minute Push Press 45/35lbs 1 Minute Double Unders 1 Minute Medicine Ball Situps 20/14lbs 1 Minute Rest  

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Monday 21 December

AS MANY ROUNDS AS POSSIBLE IN 20 MINUTES 10 Kettlebell Swings @ 53/35lbs 20 Double Unders 30 Situps 20 Double Unders 10 Pushups

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Friday 18 December

AS MANY BURPEES AS POSSIBLE, IN TEAMS OF TWO: Row 2000m -15 pulls at a time -Alternate between rowing and burpees -Max total of burpees is the score *If 2k time is less than 10 minutes, time bonus of 1 burpee … Continue reading

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Thursday 17 December

FOR TIME:  4 Rounds 400m run 50 Air Squats Alternate WOD if raining: AS MANY BURPEES AS POSSIBLE, IN TEAMS OF TWO: Row 2000m -15 pulls at a time -Alternate between rowing and burpees -Max total of burpees is the … Continue reading

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