Saturday 5th January

Saturday 5th January

Team WOD   Ascending Ladder in 15 minutes 2 Wall Ball Shots (20/14 lb) – Partner 1 2 Synchronized Burpees 2 Wall Ball Shots (20/14 lb) – Partner 2 2 Synchronized Burpees 4 Wall Ball Shots (20/14 lb) – Partner 1 4 Synchronized Burpees 4 Wall Ball...
Friday 4th January

Friday 4th January

  Warm up With any weight, 2 rounds at samelight weight, then 1 round at heavier weight 10 deadlifts 10 overhead squats 10 press Strength snatch   Every 2 minutes, for 6 minutes (3 sets): High Hang Snatch x 1 rep @ 55-65% Followed by… Every 2 minutes, for 6...
Thursday 3rd January

Thursday 3rd January

  Warm Up 3 rounds: 10 rows 3 count at chest, 10 push ups, 10 knee raises, 10 glute bridges OR Upscale strict 10 pull ups, 10 HSPU, 10 strict T2B, 10 hip extensions Skill Gymnastics A. 10-8-6-4-2 Strict pull up Handstand push up B. 5 rounds for quality and max...
Wednesday 2 January

Wednesday 2 January

Warm up WOD 5RFT: 10 Power Cleans 50/35 10 Bar-Facing Burpees On the 10:00 4RFT: 6 Power Cleans 70/50 6 Bar-Facing Burpees On the 20:00 3RFT: 4 Power Cleans 90/65 4 Bar-Facing Burpees Stretch...