Monday 14 Dec - 2 Rnd - 20 Clean & Jerk (60/40), 50 DoubleUnder, 30 Front Squat (60/40), 50 Double Under

 

Strength - Clean & Jerk Complex

Sunday 13 Dec - Open Gym 2-4pm

Saturday 12 Dec - 1K Run, 1K Row, 100 WallBall, 400m Farmers Carry (24/16), 25 PullUp, 25 Burpee, 25 Box Jump Over

Friday 11 Dec - 7 Min AMRAP - 7 KettleBell Swing (32/24), 7 PushUp, 7 Pistol Squat. 3 Min Rest. 5 Min AMRAP - 5 KettleBell Snatch (right) (16/12), 5 KettleBell Snatch (left), 5 V-Sit, 2 Min Rest. 3 Min AMRAP - Double Under

Good luck to the 5 weightlifters representing the NT in Brisbane this weekend. Michael Jones (Time Out), Raymond Stoddart, Michael Tanna (CF Top End), Sammy Drescher (CFD) and Jana Landong (CFD)
Skills WOD - 8 Min AMRAP - 10m HandStand Walk, 5 Bar MuscleUp

Thursday 10 Dec - 40 Thruster (40/30), 40 Box Jump, 40 cal Row, 30 Push Jerk (40/30), 30 Box Step Over, 30 cal Row, 20 Power Snatch (40/30), 20 Burpee Box Jump, 20 cal Row

 

Strength - Power Snatch

Wednesday 9 Dec - 30 Back Squat (50/35), 15 PullUp, 30 Front Squat (50/35), 15 Knees To Elbows, 30 OverHead Squat (50/35), 15 Toes To Bar

Compare to 23 Sep
Strength - OverHead Squat

Tuesday 8 Dec - 'Nasty Girls' - 3 Rnd - 50 Squat, 7 MuscleUp, 10 Hang Power Clean (60/40)

 Compare to 29 April

Strength - Hang Power Clean & Jerk