fbpx

On behalf of Team Spitfire MERRY CHRISTMAS to all of you and your families! 🌟

——

MONDAY – BOXING DAY TEAM WOD

RX
With a partner:
3 rounds for time:
50 calories
40 synchro DB Snatch (15/22.5 kg)
30 toes to bar
20 synchro burpees
10 bar muscle ups / chest to bar pull-ups

INTERMEDIATE
With a partner:
3 rounds for time:
50 calories
40 synchro DB Snatch (10/15 kg)
30 knees to armpits
20 synchro burpees
10 pull-ups

BEGINNER
With a partner:
3 rounds for time:
40 calories
40 synchro DB Snatch (5/7.5 kg)
30 hanging knee raises
15 synchro down-ups
10 jumping pull-ups

——

TUESDAY – BARBELL TEAM WOD

‘DT’ WITH A TWIST!

RX
AMRAP 30:
200-m/250-m row
5 over bar burpees
12 deadlift (47.5/70 kg)
9 hang power clean (47.5/70 kg)
6 push jerk (47.5/70 kg)
– Performed ‘You Go I Go’ by round:

INTERMEDIATE
AMRAP 30:
200-m/250-m row
5 over bar burpees
12 deadlift (35/50 kg)
9 hang power clean (35/50 kg)
6 push jerk (35/50 kg)
– Performed ‘You Go I Go’ by round:

BEGINNER
AMRAP 30:
150-m/200-m row
5 over bar burpees
12 deadlift (15/20 kg)
9 hang power clean (15/20 kg)
6 push jerk (15/20 kg)
– Performed ‘You Go I Go’ by round:

——