The December On Ramp group, ready to WOD through their Xmas holidays and end the year on a fit and healthy note.
Strength - DeadLift
Saturday 10 Dec - 2 Mins - Push Jerk (50/35), 2 Mins - Hang Power Clean (50/35), 2 Mins - DeadLift (50/35). 90sec Rest. 2 Min - KettleBell Sumo DeadLift HighPull (24/16), 2 Mins - Goblet Squat (24/16), 2 Min - KettleBell Snatch (24/16). 90sec Rest. 2 Min - Dumbbell Burpee (20/15), 2 Min - Dumbbell Box Step Over (20/15), 2 Min - Dumbbell Snatch (20/15). 90sec Rest. 2 Min WallBall, 2 Min MedBall Clean, 2 Min MedBall OverHead Squat
Best of luck to Matt who left Darwin at the end of last week, the quiet achiever.
Wednesday 7 Dec - 3 Rnds - In 4 Mins - Run 400m, Max WallBall. 3 Rnds - In 3 Mins - Run 200m, Max WallBall
Skills - HandStand Walking, MuscleUp, Seated Box Jump
Tuesday 6 Dec - 16 Min Up Ladder - PushUp, V-Sit, Ring Row, Squat
Rest at the 7 Min mark for 2 Mins.
Strength - Static Holds
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