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WOD -
Tue 24th Dec
24
Dec13


Metcon

"Coffey"

For time:
Run 800 meters
40/20kg Back squat, 50 reps
40/20kg Bench press, 50 reps
Run 800 meters
 40/20kg Back squat, 35 reps
 40/20kg Bench press, 35 reps
Run 800 meters
40/20kg pound Back squat, 20 reps
40/20kg pound Bench press, 20 reps
Run 800 meters


 

WOD -
Mon 23rd Dec
23
Dec13

Front Squat 
6 Min EMOM
10 reps light

 

Metcon (Time)
"Fight Gone Bad"
Three rounds of:
Wall-ball, 8kg/4kg ball (Reps)
Sumo deadlift high-pull, 30/20kg (Reps)
Box Jump, 24/20" box (Reps)
Push-press, 30/20kg (Reps)
Row (Calories)


Finisher
Max Rope Climbs in 3 minutes

 

WOD -
Sat 21st Dec
21
Dec13

Lets remember at Xmas one of the hero's from 9/11
HERO WOD "Small"
Named after S. Army Staff Sergeant Marc Small.


Metcon Three Rounds (FOR TIME)
Row 1000mts
50 Burpees
50 Box Jumps
Run 800mts

 
WOD -
Fri 20th Dec
20
Dec13

Bas Rutten's MMA WORKOUT 

Metcon (Time)

21-18-15-12-9-6-3
Sumo Deadlift High Pull (30/20)
Thrusters (30/20)

WOD -
Thu 19th Dec
19
Dec13

 

Bench Press
25-20-15-10-5

Metcon (for time)
Filty Fifty

Filthy Fifty For time: 
50 Box jump (24/20")
50 Jumping pull-ups 
50 Kettlebell swings 16/8kg
50 Walking Lunges

50 Knees to elbows 
50 Push press (20/10kg)
50 Back extensions 
50 Wall ball shots (8/4kg
50 Burpees 
50 Double unders

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