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  Strength/Skill   WOD 💪 It’s That Time Again – Tonnage for Time! 💪   15,000 kg ground to overhead. 👥 Teams of 3 – grab a couple of mates and get your lifters on. 🏖️ Feeling bold? Take it up a notch this year and tackle it with a sandbag!    

  Strength/Skill Strength   Back Squat Every 2:30 x 4 Sets Set 1: 10 @ 60% Set 2: 10 @ 65% Set 3: 8 @ 70% Set 4: 8 @ 70% WOD “Skybreaker” Time Cap: 17 Minutes For Time: 5 Rounds 7 Burpee Pull-Ups 15 Front Squats 52/34kg 50 Double Unders   Active: 5 Burpee…

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  WOD “The Fuhrmannator” 6 Rounds for Time 100 meter Run 5 Burpees 10 Kettlebell Swings (24/16) 15 Deadlifts (43/29) 20 Back Squats (43/29) Lifestyle: 16/12, 35/25

  Strength/Skill Squat Snatch Every 2:00 x 5 Sets @ 70%+ 3 Snatch Pulls, Touch & Go -rest :15- 2 Squat Snatch, Singles   % is Based on 1RM Squat Snatch WOD “Diddy Kong”   For Time: 10:00 AMRAP 12 Alt. Dumbbell Snatch 2-4-6-8-10… Strict Pull-Ups   Dumbbell: 50/35lbs (22.5/15kg)

  Strength/Skill   WOD “Boo v2”   For Time Time Cap: 25:00 10-8-6-4-2 Wall Walks 100-80-60-40-20 Air Squats 15/12 Echo cal after each set of squats

  Strength/Skill     WOD “Merry Christmas”   25 min AMRAP w/ a Partner I go you go split as you wish   12 Dumbbell Bench Press (something you can do unbroken) 6 Sandbag/Deadball Cleans (something you can do at least 3 unbroken) 30 Sit Ups (Abmat or GHD) 50 Double Unders (60 single unders)

  Strength/Skill   WOD “Toad”   For Time: Time Cap: 30:00 10 Rounds 14 Wall Balls 9/6 10 Toes to Bar 6 Shuttle Runs   Active: 12 Wall Balls 8 Toes to Bar 4 Shuttle Runs   Lifestyle: 10 Wall Balls 6/4 7 Kipping Knees to Chest 4 Shuttle Runs  

  Strength/Skill Weightlifting Every 2:00 for 5 Sets: 3 Clean and Jerks @ 70-80% of 1RM   *Not Touch n’ Go WOD “Baby Yoshi”   2 Sets 2:00 Max Power Clean + Push Jerk 61/43kg 2:00 Max Rep Burpee Pull-Ups 2:00 Max Box Jump Overs 24/20’’ 2:00 Max Calorie Row 2:00 Rest b/t sets  …

Open Gym