WOD: 29/11/2017

Warm Up/Mobilise Weightlifting: Power Clean & Push Jerk A: 10 Minutes to establish a Heavy Single B: ‘GWEN’ For Time & Load: 15 – 12 – 9  Clean & Jerk @ 50% + of A *Each set must be unbroken touch & go reps* Time Cap: 15 Minutes

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WOD: 28/11/2017

Warm Up/ Mobilise Strength: Front Squat Every 90sec: 2 – 2 – 2 – 2 – 2 – 2 – 2 *Build to Heavy Double* MetCon: 5 Rounds For Time  15 Deadlift – 50/70 25 Sit Ups Time Cap: 12 Minutes

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WOD: 27/11/2017

Warm Up/ Mobilise A: EMOM: 8 Even: 10 x Alt Pistol Squat Odd: 15 – 30 sec Wall Facing Handstand Hold B: For Quality  50 Strict Pull Ups *Every Break = 20 Double Unders* Buy Out: 100 Alternating Plank Shoulder Taps Time Cap: 15 Minutes

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WOD: 24/11/2017

Warm Up/ Mobilise ‘KALSU’ For time:  100 Thrusters – 30/40 (RX+ 40/60) *EMOM: 5 Burpees* Time Cap: 25 Minutes

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WOD: 23/11/2017

Warm Up/ Mobilise Rope Climb Technique 3 Rounds for total reps 40sec Work: 20sec Rest 1: Cal Row 2: Bench Press – 30/40 3: Rope Climb 4: Cal Ski Erg 5: Back Squat – 35/50 6: DB Front Rack Walking Lunges – 2 x 10/15 7: 60 Sec Rest

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WOD: 22/11/2017

Warm Up/ Mobilise Weightlifting: Power Snatch A: 10 Minutes to establish a heavy single B: ‘Randy’ For Time:  75 Power Snatch – 25/35 Time Cap: 10 Minutes Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts …

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WOD: 21/11/2017

Warm Up/ Mobilise A: EMOM: 8 Minutes Even: 6 – 10 Toes To Bar Odd: 3 – 6 Strict HSPU B: For Time  100 Double Unders – 2:1 Single Unders 50 Hand Release Press Ups 30 Pull Ups Time Cap: 10 Minutes

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WOD: 20/11/2017

Warm Up/ Mobilise Barbell Prep AMRAP: 18 Minutes  15 Wall Ball – 6/9 9 Bar Over Burpees 6 Deadlift 3 Hang Power Clean RX: 35/50 RX+: 50/70

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WOD: 17/11/2017

Warm Up/ Mobilise Barbell Prep MetCon: AMRAP: 20 Minutes  42 Double Unders – 2:1 Single Unders 21 Deadlift – 25/35 30 Burpees 15 Hang Power Snatch – 25/35 18 Box Jump Over – 20/24″ 9 Overhead Squat – 25/35

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WOD: 16/11/2017

Warm Up/ Mobilise EMOM: 25 Minutes 1: 150/200m Row 2: 10 x DB Bench Press – 15/22.5 3: 6 – 10 Toes To Bar 4: 150/200m Ski Erg 5: 16 Step (8 Step Right/ 8 Step Left) Single Arm Overhead KB Walking Lunge – 16/24

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