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Monday
10
December 2018

WOD

12 min ALT EMOM 12 Ball Slams, 20/15 kg 10 Plyo Push Ups (on Ball Slam) 12 min AMRAP 10 Overhead Squats, 50/35 kg 10 Burpee Over Bars 10 T2B

COMP SQUAD

Saturday
8
December 2018

WOD

Mystery Wods Come bring your money And we will Play Bring Lots of Money

COMP SQUAD

Rest Day
Friday
7
December 2018

WOD

14 min AMRAP 14 Dumbbell Snatches, 20/15 kg 24 Double Unders 14 Medicine Ball Cleans, 15/10 kg 9-6-3-1-3-6-9 Handstand Push-up Overhead Squat, 50/35 kg

COMP SQUAD

Thursday
6
December 2018

WOD

EMOM 10-8-6-4-2-1 Deadlift, 90/70 kg 14 min AMRAP 10 Pull-ups 10 Hang Power Cleans, 50/35 kg 10 Push Press, 50/35 kg

COMP SQUAD

Wednesday
5
December 2018

WOD

12 min ALT EMOM 6 Back Squats, 60/40 kg 12 Burpee Over Medballs 30-20-10-5 Wall Ball, 9/6 kg Double Under Dumbbell Overhead Walking Lunge, 20/15 kg

COMP SQUAD

Tuesday
4
December 2018

WOD

5 RFT 10 Alternating Pistols 15 Kettlebell Swings, 24/16 kg 20 AbMat Sit-ups Squat Clean & Jerk 3-3-3-3-3

COMP SQUAD

Monday
3
December 2018

WOD

10 min EMOM 2 Pull-ups Strict 6 Pull-up Kipping 21-15-9 Power Snatch, 40/30 kg Box Jump, 30/24 in

COMP SQUAD

Saturday
1
December 2018

WOD

CrossFit Games Open 14.5 / 16.5 21-18-15-12-9-6-3 Thruster, 40/30kg Bar Facing Burpee

COMP SQUAD

Rest Day
Friday
30
November 2018

WOD

10 min EMOM 6 HSPU 6 ALT Pistols 15-12-9-6-9-12-15 Box Jump Over, 24/20 in Devil Press, 20/15 kg

COMP SQUAD

Thursday
29
November 2018

WOD

6 RFT 8 Back Squats, 50/35 kg 8 Snatch Grip Behind-the-Neck Push Press, 50/35 kg 16 V-ups 12 min AMRAP 12 Wall Balls, 9/6 kg 12 Dumbbell Snatches, 20/15 kg Single Arm Dumbbell Overhead Walking Lunge, 20/15 kg, 10 m

COMP SQUAD

Wednesday
28
November 2018

WOD

14 min ALT EMOM 8 Thrusters, 40/30 kg 15 KBS 24/16 kg 21-15-9 T2B Kettlebell SDHP, 24/16 kg

COMP SQUAD

Tuesday
27
November 2018

WOD

13 min AMRAP 30 Double Unders 8 Squat Snatches, 50/35 kg 10 Squat Jump Laterally Over Bar Deadlift 5-5-5-5-5-5

COMP SQUAD

Monday
26
November 2018

WOD

12 min ALT EMOM 5 Snatch Balances, 50/35 kg 5 Overhead Squats, 50/35 kg 5 RFT 10 Chest-to-bar Pull-ups 10 Box Jumps, 24/20 in 10 Handstand Push-ups

COMP SQUAD