Back Squat 3-3-3-3-3 ———— 6 rounds for time: 6 Box Jumps (30/27”) 6 Split Jerks (70/50kg)

Deadlift 3-3-3-3-3 ———- AMRAP 15min: 5 Ring Dips 10 Sit Ups 15 Squats

Shoulder Press 5-5-5-5-5 ——– “Helen“ 3 rounds for time: 400m Run 21 American Swings (24/16kg) 12 Pull-ups Compare: 07/09/12, 22/5/12, 25/01/12,

“12 Days of Christmas” Performed as per the song 1 Thruster (60/40kg) 2 Power Cleans (60/40kg) 3 Deadlifts (60/40kg) 4 Toes 2 Bar 5 Burpees (singing aloud) 6 Lateral Bar Hops 7 American Swings (32/24kg) 8 Pull Ups 9 Jump Squats 10 Sit Ups 11 Press Ups 12 Power Lunges

Deadlift 5-5-5-5-5 ———— Teams of 3-4 with one working. For time: Row 2000m 100 Overhead Squats (40/30kg) Row 2000m

AMRAP 18 min: 3 Bar Muscle Ups 6 Walking Lunges 9 Box Jumps (24”)

10-9-8-7-6-5-4-3-2-1 reps for time: Hang Squat Clean (70/45kg) Handstand Push Ups ——— L-Sit 3 Max Holds

By Coach Andrew Okay, so it’s that time of year when all your friends and family are going to start thinking about how on earth they’re going to lose all that belly fat they’re going to acquire over the next week or so. They are going to be looking around for a solution and naturally […]

“DWF12 – WOD 4” Women: 21-18-15-12-9-6-3 Bumper Plate GTOH (15kg) 7 Pull Ups 30 Double Unders Men: 3-6-9-12-15-18-21 Bumper Plate GTOH (20kg) 7 Pull Ups 30 Double Unders

Bench Press 3-3-3-3-3 ————— Max Sled Pull (length of gym) ————— Double Tabata (8 min.) of alternating Sit Ups and Burpees