WOD Saturday 24/12/2016

cf-santa

A REMINDER TODAY OUR TWO SCHEDULED SESSIONS WILL BE 5.45AM AND 7AM. AS WE DO EACH YEAR, WE ASK THAT YOU TAKE IT UPON YOURSELVES TO COME IN GET YOUR MOBILITY AND WARM-UP DONE AND BE READY TO START ON TIME. IF YOU ARE NOT READY TO START WE WILL START WITHOUT YOU!!

MERRY CHRISTMAS TO ALL OF OUR 4551 GANG AND ALL OF THEIR FAMILIES. WE HOPE IT’S A HAPPY AND SAFE TIME FOR YOU ALL :)

CF 4551’s “12 days of christmas”

Day 1- 100m Run
Day 2- Handstand Push-ups
Day 3- Power Cleans 70kg (50kg)
Day 4- Pull-ups
Day 5- Box Jumps 24″ (20″)
Day 6- Push-ups
Day 7- Kettlebell Swings 24kg (16kg)
Day 8- Burpees
Day 9- Sit-ups
Day 10- Wallball shots 10kg (6kg)
Day 11- Knees to Elbows
Day 12- Barbell Lunge (Alternating), 70kg (50kg)

-Complete reps like the song:
1
2-1
3-2-1
4-3-2-1
5-4-3-2-1
and so forth…

-45min cut off!!

Post loads and time to comments.

2 Comments on “WOD Saturday 24/12/2016

  1. Merry Christmas Mic, Tamara, coaches and all at 4551 thank you for a fantastic year.

  2. Xmas eve home WOD

    AMRAP in 15mins

    10 push ups
    10 wall balls 6kg
    10 walking lunges 30kg

    4+20