Thursday 4th December – WOD

3rd January 2018



5 Min AMRAP of:
5 Pull up kips
10 Barbell push press @ 20/15
5 High squat jumps

10 Min of Handstand Push up tekkers


E3M3M for 18 Mins:

12 Handstand Push Ups
12 C2b Pull Ups
12 Air Squats

*Score=numbers you finish on
*Scale numbers to achieve 30 secs rest


8-10 Min Warm Up

In 14 Mins;
Build to a heavy
Squat Snatch Double (touch and go)
Aim for at least 7 attempts (every 2 mins)

In 15 Mins
Complete 1x Bear Complex every 90secs
(Increase weight (2.5 or 5kg every 5 reps)

3 x 10 reps Front Squat
(STRICT two mins rest between sets)


A1) Incline Db press 8/12 reps
A2) Decline press ups to failure x3

B1) Db press 8/12 reps
B2) Lateral raises to failure

C1) Kb front squat 8/12 reps
C2) Jumping air squats 15 reps

1 press up 1 ring row… 2;2, 3;3 and so on till 10;10
The pump is real!

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