Monthly Archives: December 2016

Thursday 22 December WOD

SKILL WORK: Practice your clean & jerk technique.  

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Wednesday 21 December WOD

FOR TIME: “12 Days of Christmas” 1 100m sprint 2 Thrusters (95/65) 3 Push Press (95/65) 4 Power Cleans (95/65) 5 Hand Release Pushups 6 Air Squats 7 KB Swings (53/35) 8 Med Ball Situps (20/14) 9 KB SDHP (53/35) … Continue reading

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Tuesday 20 December WOD

FOR TIME: 3 Rounds 30 Situps 20 Lungewalk Steps 10 Burpees Post your time to the comments.

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Friday 9 December WOD

FOR TIME: (Situps/Squats) 15/30  -12/24 – 8/16 – 6/12 – 4/8 reps @ 45lbs Situps w/ bumper plate Squats w/ bumper plate 400m Run w/ bumper plate Post your time to the comments.

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Thursday 8 December WOD

AS MANY ROUNDS AND REPS AS POSSIBLE: Death by Clean & Jerk @ 135/95lbs Post your rounds and reps to the comments.  

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Wednesday 7 December WOD

AS MANY ROUNDS AS POSSIBLE IN 20 MINUTES: “Cindy” 5 Pullups 10 Pushups 15 Air Squats Post your rounds and reps completed to the comments.

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Tuesday 6 December WOD

FOR TIME: 6 Rounds 10 Push Press @ 95lbs 5 Burpees Post your time to the comments.

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