Hope you all enjoyed the Christmas night out, it was one of the best to date (can you believe that was the 5th one we have had!).
Monday’s workout is one of my favourites and is a great way to sweat out all the alcohol – so make sure you get your butt in!
Wednesday is the start of the best time of year – 12 WODS OF CHRISTMAS!
This is a fun time of the year but a challenging one as well. Most of these workouts are “Hero” WODs which are desgined to be very tough. We don’t suggest you try and complete them all back to back as you will probably end up with a broken body. The weekends will also be part of the 12 WODs. The strengthy and sweatfest workouts on a saturday will be the same workout.
We hope you have fun and look forward to the next 12 days.
Monday
In teams of 4
For time – 15km Ski.
Tuesday
A) 5 x 10 Back Squat (add weight from last week)
B) EMOM 12minutes
Odd- 40 seconds UB DB snatch (30/22.5)
Even- 50 Double Unders
Wednesday (Day 1)
30 Bear Complex for time @ 70/50
EMOM 7 burpees
Thursday (Day 2)
“Barbra”
5 Rounds For Time
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
3 Minutes Rest
Friday (Day 3)
“Rowing Kelly”
5 Rounds
Row 500m
30 Box Jumps
30 Wall balls
Saturday (Day 4)
“Grace on fire”
30 Clean and jerk @ 40 / 25
30 Clean and Jerks @ 50 / 35
30 Clean and Jerks @ 60 / 40
Every time you put the bar down 200m run.
Sunday (Day 5)
Murph
