December 2015

Strength: Turkish get up 3, 2, 1, 1 W.O.D. ‘Partner workout’ 60 Wall ball 30 Partner sit up 60 Kettle bell swing (24/16) 30 Toe to bar 18 minutes, as many rounds as possible

Gymnastics: Tabata handstands Strength: Back squat 4 x 3 rep W.O.D. Row 500 20 Clean & jerk (60/40) 30 Chest to bar pull up 12 minute cap

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1674 w=210 h=220 float=right]The morning crew working through the overhead plate lunges. After that workout you can expect some sore glutes for the next few days… Strength: Weighted pull up Push

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=1673 w=210 h=220 float=right]After a few unsuccessful attempts, Alice got this seemingly effortless clean PB. 58kg gets her a good spot on the leaderboard. It’s the start of another month, so