WOD 191229

Strength-

Strict press- 5-4-3-2-1

Metcon-

20 AMRAP-
20 DB hang clean & jerk 30/20kg
10 Box step ups 30/20kg
20 Pull ups

WOD 191228

Part 1-

Hang power snatch- 3-3-3-3-3

Part 2-

"Open 15.3"
14 Minutes AMRAP-
7 Muscle ups
50 wall balls
100 Double unders

WOD 191227

Aerobic Capacity-

In teams of 3-
Row/Bike 22.5 Minutes For as many calories as possible.
Switch roles every 90 seconds.

Metcon-

For time-
10 Rounds-
7 HRPU
7 American KBS 32/20kg

WOD 191226

Part 1-

Handstand progression-
work through the following stages-
1- 15 Seconds handstang
2- 16 Shoulder taps
3- Side to side walks
4- 2-3-4 steps to the wall
5- Handstand walk
6- Slalum..


Part 2-

For time-
18-15-12-9-6-3-
Sumo DL high pull
Lateral burpees

RX WOD-

21 AMRAP-
1-2-3-4-5-6.. etc power snatch 60/40kg
15 wall balls
12 T2B

WOD 191225

Part 1-

Every 2 Minutes- 8 sets-
1 Hang squat clean
3 Front squats
1 Jerk

Part 2-

For time-
50 Push press 60/40kg
* Every break = 1 round of "Cindy"

WOD 191224

"8 Days of Hanukkah-

1- Rope climb
2- Bar MU
3- Power clean 80/50kg
4- Double unders (in 10's)
5- Front rack KB squat 48/32kg
6- Deadlift
7- C2B
8- Burpees

Finish as fast as possible in this scheme-
1
1-2
1-2-3
1-2-3-4
1-2-3-4-5
1-2-3-4-5-6
1-2-3-4-5-6-7
1-2-3-4-5-6-7-8

WOD 191223

Strength work-

Floating deadlift- 5-5-5-5-5

Metcon-

3 Rounds for time- (12 minutes cap)
9 Thrusters 50/30kg
40 Double unders
9 C2B
40 Double unders

WOD 191222

Part 1-

in Couples, 4 sets each-
Partner A- 18-16-14-12 Burpees
Partner B- D-ball front hug walk around

* If Ball is dropped- 10 burpees each

Part 2-

12 AMRAP-
2-4-6-8-10… etc
Devil press 22.5/15kg
T2B

WOD 191221

Gymnastics-

5 sets of-
5 Weighted pull ups followed by AMRAP of HSPU / pike pushups

Metcon-

For time-
18-16-14-12-10-8-6 DB hang clean & jerk 30/20kg
16 Meters walking Lunges between sets

WOD 191220

Weightlifting-

5 sets of-
1 power snatch + 1 squat snatch

Metcon-

"Randy"
For time-
75 Power snatches 35/25kg

Good Times for “Randy"
Beginner: 9-12 minutes
Intermediate: 6-8 minutes
Advanced: 4-6 minutes
Elite: <4 minutes