WOD

10 rounds: 15 Deadlift 15 Pushups

6am Heritage Oval (Trench WOD – reducing rest inbetween 1 minute stations.) “Nate” AMRAP 20 minutes: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell swings Late afternoon wet weather change: 500m row and “Annie” (50-40-30-20-10 Double Unders & Situps) Don’t be shy – these are all scalable. 36 people gotter fitter today – is that a…

“Jack” AMRAP 20 minutes 10 Push Press 10 Kettlebell Swings 10 Box Jumps

6am Heritage (unless it’s really wet). “Murphy” 1.6km Run 100 pullups 200 pushups 300 squats 1.6km Run Yeah yeah, I know you just did “Bull” but that was like, last year! Check the A-List at the NYE Party – Billy Joel & Christy Brinkley!!

4pm only – unlesss you sleep here at NYE party and are capable of being awake and ready by 8am. The Hitchener WOD will have to wait another day thanks to the rain. Changed at last minute to: “Jack” AMRAP 20 minutes. 10 Push Press 10 Kettlebell Swings 10 Box Jump

6am Heritage Oval – “Footy-Frisbee-Friday”. 15 min AMRAP first, then the fun. 8am & 9am – a few of the girls are giving the “Full-Bull” a crack so you are welcome to join them. “Mini-Bull” is also on offer, but there are other WOD’s available today if you’ve already done it. 4:45 & 5:45 –…

7 rounds: 3 Front squat (85/60) 7 L-pull-ups I know we did “Baby-Bull” yesterday but will be doing the “Full-Bull” today at 3pm. This is not a coached WOD, but you are welcome to join in the fun. “Bull” 2 rounds: 200 Double-unders 50 Overhead squat (60/40) 50 Pull-ups Run 1.6km P.S. Hi to David…

6am Heritage – weather permitting. “Baby-Bull” 2 rounds for time: 100 double unders 50 Broad Jump Burpees 400m backwards 400m forwards Gym WOD “Fight Gone Bad” 1 minute each station, 3 rounds: Wall Ball 10/6 SDHP 35/25 Box Jump 20″ Push Press 35/25 Row

Back to normal – all classes as per usual. Tabata “Bottom to Bottom” Squat Run 1.6km Clock starts for run on rising from last squat. The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate…