5:30am, 9:15am, 4pm, 5pm
Strength - Back Squat
Strength - Back Squat
Wednesday 26 Dec - Hopper Deck
8:30am and 4pm
The Hopper Deck is a deck of cards with a different workout on each one. We pick a card from the deck and read out the WOD. If one person in the group says 'no' the group will do 10 burpees, then pick another card. We will continue to draw cards until nobody in the group says no. You can only say no once!
Monday 24 Dec - CFD 12 Days of Xmas - 1 Muscle Up (or wall climb) 2 DeadBall Over Shoulder (60/40), 3 Devils Press (15/10), 4 Power Clean (50/35), 5 cal AirBike, 6 HandStand PushUp (or pushup) 7 Dumbbell StepOver (15/10), 8 Burpee Box Jump, 9 cal Row, 10 Toes To Bar, 11 Thruster (50/35), 1 Mile Run
8:30am Session Only
The WOD goes just like the song - 1 Muscle Up. 2 DeadBall Over Shoulder, 1 MuscleUp. 3 Devils Press, 2 DeadBall Over Shoulder, 1 Muscle Up and so on until the last round where you work back through the entire list.
There will be fruit, beer and cider after the WOD to celebrate the season.
The WOD goes just like the song - 1 Muscle Up. 2 DeadBall Over Shoulder, 1 MuscleUp. 3 Devils Press, 2 DeadBall Over Shoulder, 1 Muscle Up and so on until the last round where you work back through the entire list.
There will be fruit, beer and cider after the WOD to celebrate the season.
Subscribe to:
Posts (Atom)
