December 2017

STRENGTH Clean & Jerk 2, 2, 2, 1, 1 rep WOD Row 800 40 Shoulder to overhead (60/40) 20 Squat clean 10 Muscle up 17 min cap Scale muscle ups to 4 sets of 5 pull up/push up.

STRENGTH Weighted dip One arm row 4 x 3 rep WOD Run 300 15 Kettle bell swing (32/24) 10m Handstand walk 4 rounds (14 minute cap) If you haven’t got a handstand walk, scaled option is handstand rollouts.

GYMNASTICS Tabata toe to bar/Hollow rock 4 rounds of each STRENGTH Back squat 5 x 3 rep WOD 6 Thruster (50/35) 6 Burpee box jump 8 minutes, as many rounds as possible Compare to: 18/09/2017

GYMNASTICS Ring holds L sit Planche progressions 4 rounds WOD ‘Partner Workout’ 20 Man maker (20/15) Prone hold 40 Kettle bell swing (24/16) Squat hold Run 300 3 rounds (22 minute cap) For man maker reps to count, partner must stay in prone hold. Same for kettle bell swing. Squat hold is at parallel, not