WOD 181214

Couples WOD-

10 synchro bar facing burpees
1 round of "Fran"
10 synchro bar facing burpees
1 round of "Fran"
10 synchro bar facing burpees
1 round of "Fran"
10 synchro bar facing burpees
1 round of "Grace"
10 synchro bar facing burpees
1 round of "Grace"
10 synchro bar facing burpees
800 meters medball run.

"Fran"
21-15-9
Thrusters 42.5/30kg
Pull ups

"Grace"
30 clean & jerks 60/40kg

WOD 181213

Part 1-

10 rounds-
3 Deadlifts
200 meters recovery run

Part 2-

12 AMRAP-
30 wall balls
6 bar MU

WOD 181212

Part 1-

Pacing drill-
8 sets- 45 seconds work, 30 seconds rest-
1- KB rack hold
2- row for meters
3- Burpees to target (No stopping inside the time frame)

Part 2-

For time-
21-18-15-12-9-6-3-
T2B
Plate- ground to OH

WOD 181211

Power & skill-

Split/push jerk- 5-4-3-2-1-2-3-4-5

Metcon-

8 AMRAP-
1-2-3-4-5.. etc-
One arm devil press (each arm) 30/20kg
Double unders (in 10's)

WOD 181210

Part 1-

in a 12 minutes window- Find MAX weight for the complex-
1 power clean
1 hang squat clean
1 squat clean
* try to "touch & go"

Part 2-

In couples-
20 AMRAP-
"Barbara"
20 pull ups
30 push ups
40 ab mat sit ups
50 squats

WOD 181209

Part 1-

Front rack reverse lunges- 3-3-3-3 (each leg)

Part 2-

12 AMRAP-
1 strict pull ups
1 pull ups
1 C2B
1 DB ground to OH (each arm)

each set add one ore rep for each movement.

rest 2 minutes

than, 6 minutes "Cash out"-
5 weighted hollowrocks
5 weighted sit ups
30 seconds plank

WOD 181208

Strength-

Find max of the day for the Complex-
1 strict press
4 push presses
1 jerk (any)

Metcon-

3 AMRAP, 1 min rest, 5 rounds-
8 DB snatches 30/20kg
8 HRPU
32 DU

Endurance WOD-

 Core & strength-
One leg RDL + one arm ring row- 5 sets of 5/5 + 8/8

Metcon-
1-2-3-4-5-6-7-8-9-10
One arm devil press
DU

WOD 181207

"Baby face"

30 rounds for time-
5 wall balls
1 rope climb
5 burpees

WOD 181206

Part 1-

Find your MAX of "Macho man" (as complex)
3 Power cleans
3 front squats
3 jerks

Part 2-

14 AMRAP-
1 round of "Macho Man" 60/40kg
12 C2B

WOD 181205

Part 1-

Power snatch- 1-1-1-1-1

Part 2-

14 AMRAP-
1-2-3-4-5-6-7.. etc DB hang clean & jerk (each arm) 30/20kg
7  burpee box jumps