24.12.2018 – Monday
Morning WOD only, last Advent calender WOD. Enjoy!
25.12.2018 – Tuesday
CLOSED – Merry Christmas to all!
26.12.2018 – Wednesday
CLOSED – Merry Christmas to all!
27.12.2018 – Thursday
Skill development and drills:
Thruster breathing pattern and front rack mobility
WOD:
1) Tabata thrusters (20/15kg)*
If you put the bar down, your entire previous set doesn’t count
2) Tabata assault bike
3) Tabata burpee touch*
*jump up and touch a target that’s just out of reach of your outstretched arm
Rest exactly 3min between tabatas.
28.12.2018 – Friday
Skill development and drills:
2min easy cardio
Banded shoulder warm up
WOD:
10 Rounds for time:
10m Plate overhead walking lunge (20/15kg)
15 Plate ground to overhead (20/15kg)
Rest 1min
29.12.2018 – Saturday
Skill development and drills:
Brief warm up only
WOD:
“Murph”
For time:
1.6km run
100 pull ups
200 push ups
300 air squats
1.6km run
Partition the calisthenics any way you want. If you own a weight vest, wear it. AND BRUNCH AFTERWARDS!
30.12.2018 – Sunday
Skill development and drills:
Inverted stack – open shoulders, straight body, rigid midline
WOD:
20min AMRAP for quality:
1 Forward roll
10m Handstand walk
1 Backwards roll
15sec Freestanding handstand hold
10m Alternating side cartwheels
