December 27, 2017

Thursday 28th December 2017

Strength Front Squat 4×12 @70-72.5% of 1rm 0:00, 3:00, 6:00, 9:00 WOD For Time (12-15 min cap) 42-30-18 Wall Balls @ 20/14 Lbs 18-15-12 Power Cleans @ 50/35 Kg 3-2-1 Legless Rope Climbs Peak 3 Rounds 21 Bar facing Burpees 21 DB Thrusters (22.5/15) (40/35) Rest 1 minute *Push burpee pace from the start. Classes Only…

Wednesday 27 December 2017

Strength Strict handstand push ups 5×5 0:00, 2:30, 5:00, 7:30, 10:00 *immediately into 10 standing med ball chest passes (use a wall for rebound) WOD 15  Min AMRAP 18 Wall Balls 12 KB Swing 6 Burpee Box Jump Overs @32/24 @24/20 Peak 50 Calorie Bike Straight into max thruster from ground 6min CAP THERE IS…