18th Dec

December 17th, 2017

Monday
A
Every 2 mins 4 rounds
5 deadlifts (as heavy as possible)
100m sprint
B
5 RFT
5 deadlift (125/80)
10 chest to bar
20 double unders

TUESDAY
A
3-3-3-3-3
Power clean
B
30-20-10
Wall balls
Sumo deadlift high pull 35/25kg
Box jumps
Push press 35/25kg
Row, calories

WEDNESDAY
A
3×10 shoulder press ( at the same weight )
B
In pairs:
9-15-21
Synchronised thrusters 42.5/30kg
Synchronised bar-facing burpees
200m run

THURSDAY
A
1-1-1-1-1-1-1-1-1-1
Snatch
B
For Time:
50 Burpee Box Jump Overs
35 Hang Power Cleans (95/65)
20 HSPU
35 Hang Power Cleans (95/65)
50 Burpee Box Jump Overs

FRIDAY
A. MURF
1 mile run(1600km)
100 pull ups
200 push up
300 squat
1 mile run

SATURDAY
CHRISTMAS WOD PARTAY
A partner 12 days of Christmas
For time
1 sumo deadlift highpull (35/25)
2 thrusters (35/25)
3 push press (35/25)
4 power cleans (35/25)
6 kettle bell swings
7 pull ups
8 knee to elbows
9 box jumps
10 double unders
11 burpees
12 overhead walking lunges (20/10)

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