Monthly Archives: December 2019


BACKSQUAT Weightlifting Back Squat (5 Rep Max) Build up to a 5 rep max which is a challenging weight with good technique throughout the movement Metcon (Time) 2 Rounds for Time 8 Back Squats 52.5/35kg 12 Deadlifts 52.5/35kg 16 Lunges Run 300m Tabata Finisher WB Russian twists/ alternating plank


12 DAYS OF CHRISTMAS Metcon (Time) 12 DAYS OF CHRISTMAS WOD 1.Deadlift 45/30KG 2.Ttb 3.Front Squat 4.Ring Dips 5.Back Squat 6.KB Swings 24/16 KG 7.Thrusters 8.Wall Balls 9.Burpee Pullups 10.Push Ups 11.OH Squat 12.Sdhp Will ascend like the Christmas Song, 12 Days of Christmas 1….1,2….1,2,3,…..1,2,3,4…. Dont forget to wear something Chrismasy.

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