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Monday 12 December 2016

WOD

C&J – work to a heavy single.

WORKOUT 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats 55/40
10 Muscle-ups

 
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Sunday 11 December 2016

R&R

 
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Saturday 10 December 2016

WOD

“Sausage Sizzle”

2 Rounds

5 rounds of “Cindy”

3 Rounds of “DT”

Run 1 mile

 
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Friday 9 December 2016

WOD

20  minutes of goat work Рthis means something you avoid/hate

Then

50/40 cal row buy-in

straight into 5 rounds

10 strict press 43/30

10 box jump overs 24/20

:30 sec plank

 
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Thursday 8 December 2016

WOD

Back squat

5 – 5 – 5 – 5 – 5 – work up

Then

AMRAP 15 minutes

50 DU

30 metre walking lunge

20 burpees

 
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Wednesday 7 December 2016

WOD

Every 2 minutes for 10 rounds

2 PS

1 Snatch – full

Reset after each lift, this is not a complex.

Then

16.3

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 35kg
Women use 25kg

 
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Tuesday 6 December 2016

WOD

8 Rounds

WB 9/6

:40 on :20 rest

Then

10 Rounds

15 Russian KB 32/24

200 m run

15 box jumps 20″

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Monday 5 December 2016

WOD

Every 2 minutes for 10 rounds

1PC + 2PJ start at 50% of your push jerk.

Then

3 rounds

45 DU

30 situps

15 PC 52/36

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Sunday 4 December 2016

REST & RECOVER

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Saturday 3 December 2016

WOD

René

7 rounds for time of:
Run 400 meters
21 walking lunges
15 pull-ups
9 burpees

If you have a 20-lb. weight vest or body armor, wear it.

 
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