December 2017

STRENGTH Back squat 4 x 3 rep WOD ‘Partner Workout’ 80 Wallball 80 Pull up 80 Thruster (42.5/30) 80 Toe to bar 25 min cap *3 burpees every break in reps

STRENGTH Snatch 5 x 2 rep WOD 50 Single arm dumbbell snatch (20/15) 100 Double under 50 Kettle bell swing (32/24) 100 Double under 50 Dumbbell snatch 18 minute cap If you’re still learning double unders, limit attempts to 4 minutes in the first lot, then try to match that number second time.

STRENGTH Shoulder press 4 x 3 rep WOD 10 Burpee 10 Sit up 10 Push press (50/35) 10 minutes, as many rounds as possible

WOD ‘Badger’ 30 Squat clean (42.5/30) 30 Pull up Run 800 3 rounds (40 minute cap) Compare to: 18/11/2015

WOD ‘The Filthy Fifty’ Box Jump Jumping pullup Kettlebell swing (16/12) Walking lunges Knee to elbow Push press (20/15) GHD back extension (or barbell good morning) Wall ball Burpee Double under Complete 50 reps of each before moving on to the next (40 minute cap) Compare to: 15/09/2017 All exercises can be scaled and the

Our Xmas Eve workout will be on the 23rd this year. Saturday classes will be the Filthy Fifty, book in early so we can hopefully get even numbers in the classes. STRENGTH Clean 3, 3, 2, 2, 1, 1 rep 3 and 2 reps are consecutive touch and go WOD Kettle bell swing (32/24) Push

GYMNASTICS Handstand roll out Ring holds 10 minutes WOD 6 Deadlift @70-85% 1 Turkish get up each arm 15 Box jump 6 rounds, 1 exercise every minute

STRENGTH Snatch 2, 2, 2, 1, 1 rep WOD 50 Overhead squat (50/35) 40 Pull up 30 Shoulder to overhead 12 minute cap

STRENGTH Weighted push up One arm row 5 x 3 rep WOD Run 300 25 Sit up 30 Single arm alternating dumbbell snatch (20/15) 3 rounds (15 minute cap)