Tuesday 24/12/19…12 Days of Output

On the first day of Xmas my true love gave to me:

For time:
1 Wall Walk
2 Strict Press, 40/30 kg
3 Front Squats, 40/30 kg
4 Hang Power Cleans, 40/30 kg
5 Deadlifts, 40/30 kg
6 Toes-to-bars
7 Pull-ups
8 Reverse Barbell Lunges, 40/30 kg
9 Push-ups
10 Overhead Squats, 40/30 kg
11 Power Snatches, 40/30 kg
12 Burpees

Wednesday 4/11/19…Santa’s Bell

Part A

Push Press 5-5-5-5

Part B

“Santa’s Bell”

3 Rounds for Time of:

10 S/A Dumbell Hang Power Cleans L 20/15

10 S/A Dumbell Hang Power Cleans R 20/15

5 Hang Split Jerks L 20/15

5 Hang Split Jerks R 20/15

10m DB walking Lunge

Friday 8/11/19…”Fireman’s Run”

Part A
Build to a max Complex of:

1 Deadlift
+
1 Hang Power Clean
+
1 Shoulder to overhead

Part B
As many reps as possible in 10 mins of:

“Firemans Run”
3 Deadlifts, 70/50 kg
3 Hang Power Cleans, 70/50 kg
3 Push Jerks, 70/50 kg
6 Deadlifts, 70/50 kg
6 Hang Power Cleans, 70/50 kg
6 Push Jerks, 70/50 kg
9 Deadlifts, 70/50 kg
9 Hang Power Cleans, 70/50 kg
9 Push Jerks, 70/50 kg …

Continue adding 3 reps each round to each movement until time expires

Saturday 27/4/19….Zooper Dooper

“Zooper Dooper”

Buy In

2 Rounds For Time:

15 Hang Power Snatch 42.5/30kg
25 Wallballs
50 Double Unders

****Then****

Cash Out

2 Rounds
15 Hang Power Clean 52.5/35kg
25 Cal Assault Bike
50 Double Unders

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