December 2020

Monday

5 rounds of:
10 Burpees over the bar
10 V-sits

Straigh into

5 rounds of:
10 DB Squat cleans
16 Push press / Jerks

Tuesday

20 rounds for time of

6 In and outs
5 Air squats
4 Press ups

Wednesday

4 rounds of: 1 min of each

DB snatch
Sit up
5 Jump lunges + 5 Mountain climbers
Devils press
Side plank 30 seconds R / 30 seconds L

Thursday

Last WOD of 2020

20 minutes of :

20 Thrusters
20 Burpees

Monday

EMOM – 24 mins
1 – 15/18 kcals
2 – 15 hanging knee raises
3 – 10 Thrusters

Tuesday

A)

4 sets of 5 tempo pull ups or ring rows

B)

Every 4 mins x 4
75 Double Under
20 Step ups

Wednesday

3 x 5 clean and jerk

B)

15-12-9-6
20-15-10-5
Clean and jerk
Burpees OTB

Thursday

5 rounds for time
50 kcals
30 Hang snatch
15 ring press ups

Friday

Merry Christmas!!!! 🙂

Saturday

Closed 🙁

Sunday

Closed 🙁