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Monday
18
December 2017

WOD

Sort of Fran!! ;)) 10min ALT EMOM 10 Pull-ups 10 Thrusters, 40/30 kg 6-9-12-15-12-9-6 Kettlebell Swing, 24/16 kg Kettlebell Goblet Squat, 24/16 kg AbMat Sit-up

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Saturday
16
December 2017

WOD

Partner WOD 5 RFT 15 Synchronized T2B 10 Partner deadlifts, 110/80 kg 5 Synchronized HSPU 30 Partner Wall Ball, 9/6 kg

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Rest Day
Friday
15
December 2017

WOD

For time: 100 Medicine Ball Cleans, 9/6 kg 15min AMRAP 10 Double Kettlebell Clean & Jerks, 16/10 kg 10 Deadlifts, 100/70 kg 10 Lateral Burpee Over Barbells

COMP SQUAD

Thursday
14
December 2017

WOD

12min ALT EMOM 10 Floor Wipers, 20/15 kg 10 V-Ups 5 RFT 10 Ring Dips 10 Squat Cleans, 50/35 kg 2 Rope Climbs

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Wednesday
13
December 2017

WOD

Back Squat 5-5-5-3-3-3-1-1-1 12min AMRAP 8 DB Men Maker, 20/15 kg 10 T2B

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Tuesday
12
December 2017

WOD

10min EMOM 6 Burpees 3 Handstand Push-ups 4 RFT 10 Ball Slams, 20/15 kg 10 D-ball Bear Hug Squats, 20/15 kg D-Ball Carry, 20/15 kg, 30 m

COMP SQUAD

Monday
11
December 2017

WOD

Every 90sec Lift 2 Strict Press + 4 Push Press, 30/25 kg 2 Strict Press + 4 Push Press, 40/30 kg 2 Strict Press + 4 Push Press, 50/35 kg 2 Strict Press + 4 Push Press, 60/40 kg 2 Strict Press + 4 Push Press, 70/45 kg 21-15-9 Wall Ball, 9/6 kg Pull-up

COMP SQUAD

Saturday
9
December 2017

WOD

2 RFT 10 Snatches, 50/35 kg 20 Pull-ups 30 V-Ups 20 Toes-to-bars 10 Squat Cleans, 50/35 kg

COMP SQUAD

Rest Day
Friday
8
December 2017

WOD

12min AMRAP 24 Double Unders 12 Medicine Ball Cleans, 9/6 kg 8 Ring Dips 4 Rope Climbs Strict Press 6-5-4-3-2-1

COMP SQUAD

Thursday
7
December 2017

WOD

Deadlift 5-5-5-3-3-3-1-1-1 5 rounds for time of: 10 Power Cleans, 40/30 kg 15 KBS, 24/16 kg 10 KB Snatches, 24/16 kg

COMP SQUAD

Wednesday
6
December 2017

WOD

12min ALT EMOM 10 Push Press, 40/30 kg 10 Front Squats, 40/30 kg 4RFT 8 Dumbbell men Maker, 15/10 kg 16 Wall Balls, 9/6 kg 4 HSPU

COMP SQUAD

Tuesday
5
December 2017

WOD

For time: Dead Hang, 6 mins Every time you drop you do a round of 30 Push-ups 30 Squats 30 AbMat Sit-ups

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Monday
4
December 2017

WOD

5 RFT 8 Overhead Squats, 40/30 kg 8 Lateral Burpee (Over Barbell)s 8 Front Squats, 40/30 kg 8 Hand Release Push-Ups For time 150 AbMat Sit-ups

COMP SQUAD