Friday WOD – 8/12/2017

** XMAS PARTY DAY – WOOP WOOP! **

METCON “The Don”
Teams of: 2

Only 1 working @ 1 time
Can be broken up however

66 x Deadlifts (50/35)
66 x Box jumps (24/20”)
66 x KB Swing (24/16kg)
66 x K2E
66 x Sit-ups
66 x Pull ups
66 x Thrusters (25/15kg)
66 x Wall balls (9/6kg)
66 x Burpees
66 x Double-unders

** 40min kill time Or 40min AMRAP **

Tuesday WOD – 5/12/2017

STRENGTH
6mins to build up & find weight for the EMOM
then…
E2MOM for 10mins (5 x rds)
= 7 x Squat Snatch

METCON – For distance
Continual Clock
** Score = total of distance **

0:00 – 6:00min = 500m run repeats

6:00 – 9:00 (3min rest)

9:00 – 15:00min = 400m run repeats

15:00 – 18:00 (3min rest)

18:00 – 24:00min = 300m run repeats

Monday WOD – 4/12/2017

“CROSSFIT TOTAL”

TOTAL OF ALL 3 LIFTS
1RM = Back Squat
1RM = Strict Press
1RM = Deadlift 

1) Don’t be stupid.
Don’t total if you’re injured to the extent that a total will aggravate the problem. This will cost you in at least training time, and possibly time off of work if you’re ultra-stupid.

 2) Don’t be greedy.
Learn to recognise the difference between greed and ambition, and be merely ambitious.

 3) Don’t be pig-headed.
If your first attempt tells you that you need to lower your second, do so, without a misplaced sense of diminished self-worth. It’s a test, and it’s designed to measure what’s there, not create something that’s not. That’s what training is for.