Happy New Year – gym closed!

Strength:-
TGU 3 x 3 each arm
3 x max strict pull ups

3 rounds
400m run
20 Paces walking lunges (farmers hold) 2×22.5/15kg
15 KB Swings 32/24kg
10 Straight leg medball situps

Then 6 mins to find 1 rep max Clean

Mike’s Birthday Wod
36 min AMRAP
36 cal row
36 deadlift @ 100kg/70kg
36 Box jumps 30/24inch
36 power clean @ 80kg/55kg
36 Ring dips
36 STOH @ 60kg/42.5kg
36 Toes to bar
36 Power snatch @ 40kg/27.5kg
36 Cal bike

Strength:-
5 x 3 Back Squat

Jackie
1000m Row
50 Thrusters 20/15
30 Pull ups

Strength:-
Clean + Front Squat + Jerk
3 x 3, then 3 x 2 then 3 x 1

Scrooge
3 Rounds for time:
21 T2B
21 Hang Snatches 35/25kg
21 Box Jumps 24/20″
21 Push-Presses 35/25kg

In teams of 3
Complete the following reps for time:-

100 Air Squats
100 KB swings 32 / 24kg
100 Pull ups
100 Power Cleans 50 / 35kg
100 Syncro burpees (2 team members, in syncro chest to floor)
100 Box Jumps
100 DB snatch 22.5/15kg

* Reps can be split however you like but 1 team member must be on the rower / bike at all times otherwise the other team members cannot move.
Score = max cals on bike or rower”

Closed

Closed – Happy Christmas!

Strength:-
Pause Back Squats
5 x 3 @ 75% – 80% of 1 RM

Pairs Metcon:-
12/9 Rounds for time (6 each)
12 Calorie Row
10 Alternating Dumbbell Power Snatch 22.5/15kg
8 Toes to Bar

Partner 2 starts when partner 1 finishes the DB Snatches

Strength:-
Bear Complex:-
7 mins to build to a working weight for the complex:-
1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press
*not a thruster

Then 5 sets at load every 2 mins
*beginners can do more sets every 90 seconds

Bo Birthday wod
10 min AMRAP
23 Wallballs 9/6kg
12 Snatch 65/45kg
23 Wallballs 9/6kg
12 Chest to bar pull ups
23 Wallballs 9/6kg
12 BMU’s

Rest 1 min

Then AMRAP 2 mins
Handstand walking