Mark on last weeks overhead lunge / pull up wod.

Xmas wod part 1.
12 days of Christmas WOD:
1 Snatch 70/45
2 Burpee pull ups
3 Strict handstand push up
4 Power cleans 70/45
5 Toes to bar
6 Tiger push ups
7 Front squats 70/45
8 KB swings 32/24
9 Pull ups
10 Jumping lunges
11 V-sits
12 Deadlifts 70/45

Perform rep 1, then 1&2, then 1,2&3 etc
40 min time cap

Log presses on Sunday’s strongman session.

Strength:
Back lever 5x 3 out & in + 1 lower through
Perform 10 pistols between sets

Met Con:
21/15/9
KB swings 32/24kg
Burpees
Toes to bar

Finisher:
6 min plank, change position every 30 sec

New logos and t-shirt designs coming soon.

Strength:
Press 3×5
Bent over row 5×3

Met Con:
For 20 mins complete
2 snatches @ 85% of 1RM on even mins
5-10 handstand push ups on odd mins (depending on ability)

Monday’s wall climbs.

Strength:
In a team of 4 acheive a total score for a 3rm overhead squat

Met Con:
In your team complete:
2000m Row
80 Ground to overhead (40kg/60kg)
80 Chest to bar pull ups
1000m Row
40 Ground to overhead (50kg/70kg)
40 Chest to bar
500m Row
20 Ground to overhead (60kg/80kg)
20 Chest to bar

*All must complete at least 1 rep/1 metre per movement

Theo back in action at the box last night.

Strength:
Muscle up 3×5-10
Strict pull up + box dip 3×5+5-10
*use weight if needed
GHD sit up 3×10-15

Met Con:
18 min AMRAP
of Cindy
Every 3:00 mins perform 3 deadlifts 150/100kg

Some more handstands.

Strength:
Power clean & jerk 3,3,2,2,1,1
Squat 3×5

Met Con:
6 min AMRAP
3 Power snatch
3 OH squats
3 wall climbs
RX=60/40kg

Strongman Sunday.

Strongman:
14:00-15:00
Open Gym:
15:00-16:00

Clive during the clean & jerk event at the CFT comp.

Strength:
Front lever 5x 3 out & ins + 1 lower through
Perform 10 pistols between sets, use weight if needed.

Met Con:
As a pair perform 150 pull ups
While partner A is performing the pull ups partner B will complete 1 shuttle overhead lunge walk 25/15kg. You can only changeover when a lunge walk shuttle is complete. You cannot start the pull ups until the partner starts the lunge walk.
Finish time will be when 150 pull ups are complete and both partners are back at the pull up bars.

Ben working on some handstands.

Strength:
3 power cleans + 3 push press x3
Strict pull up 3xmax

Met Con:
500m row
20 KB push press 2×24/16kg
50 double unders
20 box jumps 24/20″
20 wall balls 9/6kg
20 ring dips
3 rope climbs

Event 1 of the CFT RX comp.

Strength:
Snatch 5×3
Front Squat 3×5

Met Con:
5 rds
10 power snatches 50/35kg
10 handstand push ups