Mobility 10 Mins WOD 9 Min Amrap 12 Box Jumps 24/20′ 6 Thrusters 40/30kg 6 Bar Facing Burpees Rest 3 Mins 6 Min Amrap 12 Box Jumps 24/20′ 6 Thrusters 40/30kg 6 Bar Facing Burpees Rest 3 Mins 3 Min Amrap 12 Box Jumps 24/20′ 6 Thrusters 40/30kg 6 Bar Facing Burpees
Skill Sumo Deadlift High Pull WOD ‘Fight Gone Bad’ 3 Rounds 1 Min each Station Rest 1 Min between Rounds Wall Ball 20/14lbs SDHP 35/25kg Box Jump 20′ Push Press 35/25kg Row for Calories
Strength Strict Press Establish 1 Rm WOD 18 Min Amrap 3 Wall Walks 6 K2E 9 Pull Ups 12 Sit Ups 15 Goblet Squats 24/16kg
Skill Power Snatch WOD 22 Min Amrap Run 200m 10 Burpees
Strength Front Squat Establish 1 Rm WOD 10 Rounds for Time 8 TTB 16 Box Jumps 24/20′ 32 Double Unders
Xmas Party Partner Wod KB Swing 2-20 X 2 Thruster 1-10 X 1 Burpee 2-20 X 2 Wall Ball 1-10 X 1 Box Jump 2-20 X 2 Xmas Jumpers, Santa Suits, Hats, Compulsory
Mobility 15 Mins WOD Tabata Air Squats Push Ups Sit Ups Wall Balls Pull Ups Hollow Rock Rest 1 Min Between Movements
Skill Med Ball Cleans WOD ‘Bring Sally Up’ Front Squats ‘Then’ ‘Karen’
Skill 400 Double Unders or 10 Mins Practice WOD 30 Min Amrap 200m Run 10 Power Cleans 60/35kg 8 T2B
Skill Handstand & Core Work WOD 5 Rounds 21/15/9 Thrusters 20/15kg Pull Up 3 Min Cap, rest 2 Mins