Monday 27th - Sunday 3rd December 2017

Monday 27th November

Part A - Build to a heavy 3 Clean and Jerk (Reps do NOT have to be TnG) Max 10 Sec gap between reps

Part B 

  • 15 Clean and Jerks (70/50)
  • 400 Meter Run
  • 12 Clean and Jerks (70/50)
  • 400 Meter Run
  • 9 Clean and Jerks (70/50)
  • 400 Meter Run

Tuesday 28th November

8min AMRAP

  • 5 Pull-ups
  • 10 Press-ups
  • 15 Wall Balls (9/6kg)

REST 3min 

8min AMRAP

  • 4 C2B Pull-ups
  • 8 Strict press (35/25kg)
  • 12 MB sit ups (9/6kg)

REST 3min

8min AMRAP

  • 3 BMU
  • 6 Push press (45/35kg)
  • 9 MB over box (9/6kg) (24/20")

Wednesday 29th November

Part A - 8 Min EMOM 20 Double Unders + 3 Deadlifts @ 80% of 1RM

Part B - Every 4 Minutes for 5 Rounds

  • 15 HSPU
  • 15 Deadlifts 100/80
  • 20 Cal Row

Thursday 30th November

Part A - 15 Mins to build to a heavy 3 Cluster

Part B - In Teams of 3;

25 Min AMRAP

  • 600m Run (200 M Each)
  • 60/42 Cal Bike/Ski
  • 60 Thrusters

Round 1 - 30/25

Round 2 - 40/35

Round 3 - 50/45

Round 4 - 60-/50

Round 5 - 70/55

and so on......


Friday 1st December

In Teams of 2;

"Coach Whitley's Birthday WOD...Because EVERYONE wants a birthday WOD!"

The ORIGINAL EDfit Birthday WOD

29 Min AMRAP

  • 23 Thrusters 42.5/30
  • 25 Cal Row
  • 25 Pull Ups
  • 29 Burpee Box Jumps 24/20"

Saturday 2nd December

7 Rounds For Time

  • 15 DB Snatch 22.5/15
  • 15 Press Ups
  • 15 T2B

1 Rope Climb after each Round


Sunday 3rd December

40 Minute EMOM

  • Min 1 - 25 KB Swings 24/16
  • Min 2 - 200m Run
  • Min 3 - 15 Wall Balls 9/6
  • Min 4 -  25 Ab mat sit ups