WODs

Merry Christmas to you all.

We hope you have a fantastic day surrounded by loved ones!

Open Gym between 8-9am today.

Come and get some credits before the inevitable binge on Christmas Day!

After a hard workout yesterday lets have some fun.
Bring your water pistols and a change of clothes.

“The 12 Days of Christmas”
1. Front Squat 50/35kg
2. Power Cleans 50/35kg
3. Hand Release Push-up
4. Pull-ups
5. Deadlift 50/35kg
6. Toes to Bar
7. Ball Slams 12/9kg
8. Burpees
9. Goblet Squat 22.5/15kg
10. Dumbbell Snatch 22.5/15kg
11. Shuttle Run (10m)
12. Thrusters 50/35kg
*Performed in the order of 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1 etc.

A. Five sets x Ring Rows:
*Manipulate the difficulty to achieve 12-15 reps in rounds one. Maintain from there.

B. 10-1 reps for time of:
Slam Ball
Slam Ball Push 1 x 10m

In 3 minutes:
20 Push Jerk 40/30kg
20 Burpees (over the bar)
Max reps Deadlift 40/30kg

Rest 3 min.

In 3 minutes:
15 Push Jerk 60/40kg
15 Burpees (over the bar)
Max reps Deadlift 60/40kg

Rest 3 min.

In 3 minutes:
9 Push Jerk 80/50kg
9 Burpees (over the bar)
Max reps Deadlift 80/50kg

A. Back Squat 5 x 5
*Maintain across.

B. 2-4-6-8-10-8-6-4-2 reps for time of:
Shuttle Run 10m
*This is a partner workout where each partner will perform the reps as a relay.

Ten rounds for time of:
10 Toes to Bar
Run 100m
10 KB Swings 24/16kg
Run 100m
Rest 30 sec.

Four rounds for time of:
Run 400m
35 Thrusters 20/15kg
15 Burpees (over the barbell)

A. Hang Muscle Clean + Hang Power Clean + Hang Squat Clean
*Increment your weight across the sets and discard the weaker lifts as they become limiting.

B. Death by Gymnastic Pull
*Pull-up (strict, kip, C2B), Muscle-up etc.