UPDATE

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WOD 23.12

Schedule for the end of the year 23.12 – WOD 10:00, WOD 15:4524-26.12. – No classes27.12 – WOD 10:00, WOD 16:00, WOD 17:0028.12 – Team WOD 11:0029.12 – No classes30.12

WOD 16.12

Monday Back squat or front squat 3 x 10 (heavier than last week) Metcon:7 rounds for time3 burpee over bar5 OHS 50/359 pull up Tuesday 3 super sets:10 push press

WOD 9.12

Monday Back squat or front squat 3 x 10 (heavier than last week) Metcon:9-15-21-27 thruster 40/3027-21-15-9 T2B Tuesday With running clock:00:00 – 15:0021-15-9HSPUpush upburpee 15:00 – 25:0010 mins10 pull up5

WOD 2.7

Monday Back or front squat 3 x 10 Bulgarian split squat 4 x 10 (heavier than last week) Metcon:AMRAP 810 split jump10 air squat10 burpee10 KBS 24/16 Tuesday 3 super

WOD 25.11

Monday Back or front squat 5 sets, reps between 5-10 max 50-60% of 1RM Metcon:5 rounds for quality30 DU8 pistol10 abmat sit up Tuesday 3 super sets of:10 banded/weighted push

WOD 18.11

This is your last week of squat cycle. Next week is deload week. Back squat 1 x 20 (last week to finish off 20 rep squat cycle) If you already

WOD 11.11

Monday Back squat 1 x 20 (if you already reached your 5RM, other sets are acceptable) Metcon:3 rounds, within 2 mins: 30 wall ball 9/6remaining time ME burpeesrest 1 min

WOD 4.11

Monday Back squat 1 x 20 (Last week!) Metcon:30 KBS 24/1620 wall ball 9/610 T2B Rest 1 min and repeat. After 2nd round, rest 2 min and repeat. Go all

WOD 28.10

Monday Back squat 1 x 20 WEEK 7. 2 more weeks to go, stay strong! Metcon:AMRAP 521 thruster 40/3021 T2Brest 2:00AMRAP 515 front squat 40/3015 T2B Tuesday Super set A