Programming for the Week Commencing‪ 24th December

Monday:

🎅🏽Team 12 days of Xmas WOD!🎅🏽

Tuesday:

🎄Merry Christmas!🎄

Conditioning

For Time:
In Pairs

100 X Pigs in Blankets
80 X Roast Potatoes
60 X Parsnips
40kg of Turkey
20 X Brussel Sprouts

Score = Time

Coaches Notes:
Scale accordingly and if you’re intolerant to anything don’t eat it!

The Gym is closed!!!😁

Wednesday:

🎁Boxing Day Team Chipper WOD!🎁

Thursday:

Conditioning
In Pairs:

20 AMRAP
60 X Wall Balls
40 X T2B
200m Run Relay

Score = Reps

Rest 5 Mins

20 AMRAP
60 X Cals
40 X Down Ups
20 X Slam balls / D-Ball Over Shoulder

Score = Reps

Friday:

Conditioning

EMOM 42

1 – HR Push Up
2 – Strict Pull Ups
3 – Rest
4 – Devils Press
5 – Rope Climbs
6 – Rest

Coaches Notes:
Work for 45s and set a target to maintain and match each set.

Saturday:

5 Rounds For Time:
In Pairs

6 X Clusters @80/60kg
12 X Burpees Over Bar
24 X Partner Synchro Med Ball Sit Ups
48 X Calories

Score = Reps


40 Minute Time Cap 

Coaches Notes:

The Cluster should be heavy singles, use a challenging weight! Split the Burpees and Cals 50/50 and keep moving.

Sunday:

Hero WOD ‘McGhee’

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

30 AMRAP
5 X Deadlift @125/85kg
13 X Push-up
9 X Box-jump @24/20”