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December 11, 2021

By |2021-12-11T00:30:32+00:00December 11th, 2021|WOD|

Saturday 11th DecemberMetcon (AMRAP - Rounds and Reps)AMRAP30 (In Pairs): 20 Power Snatch 60/40kg 30 Box Jump Overs 24/20" 20 Overhead Squats 60/40kg 30 Toes To Bar

December 10, 2021

By |2021-12-10T02:29:11+00:00December 10th, 2021|WOD|

Friday 10th DecemberMetcon (AMRAP - Rounds and Reps)AMRAP15: 9 Wallballs 6 HSPU 3 Power Cleans 100/65kg StrengthOverhead Squat (3RM)Metcon4 Sets: 5-8 Sotts Press 10 Snatch Grip RDLs

December 9, 2021

By |2021-12-09T00:27:18+00:00December 9th, 2021|WOD|

Thursday 9th DecemberMetcon (Time)20RFT, In Pairs (YGIG): 10/8 Calorie Row 8 Burpees Over Row GymnasticsMetcon (AMRAP - Reps)5 Rounds (For Reps): 20 Dumbbell Snatch 1x22.5/15kg Rest. 30s 10 Gymnastics Push Ups Rest 30s 15 Pull Ups Rest 30s

December 8, 2021

By |2021-12-08T00:28:28+00:00December 8th, 2021|WOD|

Wednesday 8th DecemberMetcon (Weight)1-1-1-1-1 Strict Press 3 Sets: 20 Barbell High Pulls 12 Bradford Press

December 7, 2021

By |2021-12-07T00:27:57+00:00December 7th, 2021|WOD|

Tuesday 7th DecemberMetcon (Time)For Time, In Pairs: 50-40-30-20-10 Deadlifts Box Jumps 24/20" Deadlift Rx Weight - 43/57/70/84/93 61/84/102/125/143kg Time Cap: 25 Minutes StrengthOverhead Squat (3RM)Metcon4 Sets: 5-8 Sotts Press 10 Snatch Grip RDLs

December 6, 2021

By |2021-12-06T00:28:07+00:00December 6th, 2021|WOD|

Monday 6th DecemberMetcon (Time)"Fast + Heavy" For Time: 21-15-9 Dumbbell Thrusters 2x22.5/15kg *400m Run After Each SetGymnasticsMetcon (AMRAP - Reps)5 Rounds (For Reps): 20 Dumbbell Snatch 1x22.5/15kg Rest. 30s 10 Gymnastics Push Ups Rest 30s 15 Pull Ups Rest 30s

December 4, 2021

By |2021-12-04T00:31:12+00:00December 4th, 2021|WOD|

Saturday 4th DecemberMetcon (Time)10RFT, In Pairs: 21 Russian Swings 18 Burpees Over KB 15/12 Calories Athletes will perform alternating movements.

December 3, 2021

By |2021-12-03T00:36:28+00:00December 3rd, 2021|WOD|

Friday 3rd DecemberMetcon (AMRAP - Rounds and Reps)AMRAP12: 2, 4, 6 , 8... Hand Release Push Ups Dumbbell Front Squats 2x22.5/15kg Dumbbell Bent Over Row 2x22.5/15kg StrengthRack Pull (7 x 2)Strict Press (7 x 2)Metcon 3 Sets: 20 Heavy Resistance Banded Good Mornings 10 Banded Internal Rotations/Side 10 Banded External Rotations/Side

December 2, 2021

By |2021-12-02T00:28:07+00:00December 2nd, 2021|WOD|

Thursday 2nd DecemberMetcon (Weight)8 Sets For Load: 1 Power Clean + 1 Hang Squat Clean GymnasticsMetcon (Time)10RFT: 6 Db Power Cleans 6 Strict Toes To Bar 6 STrict Ring Dips

December 1, 2021

By |2021-12-01T00:28:39+00:00December 1st, 2021|WOD|

Wednesday 1st DecemberMetcon (Time)For Time: 21-18-15-12-9-6-3 Back Squat @80/50kg *200m Run After Each Set

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