WOD 181230

Part 1-

Core work-
6 sets of-
4/4 one leg romanian deadlifts
8 T2B

Part 2-

"Cindy XXX"
20 AMRAP-
5 pull ups
10 push ups
15 squats
10
15
30
etc..

WOD 181227

Skill-

Handstand pushups
* Than 5 sets of AMRAP- from different heights

Pistol squat variations..

Metcon-

12 AMRAP-
1-2-3-4-5-6… etc
D-ball Over the shoulder 70/40kg
Pistol squats

WOD 181226

Part 1-

Split press- 2-2-2-2
Split jerk- 1-1-1-1

Part 2-

10 AMRAP-
27 DU
21 HRPU
15 DB OH lunges 30/20kg

WOD 181225

Part 1-

Couples E2MOM-
every 2 minutes (as a couple), for total of 16 minutes-
12 burpees
12 thrusters 50/35kg
12 burpees

Part 2-

14 AMRAP-
2-4-6-8… etc
Box jump overs
DB ground to OH 30/20kg

WOD 181224

Power & speed-

Hang Power Clean- 10 minutes to build heavy 1 rep!!!

Metcon-

For time-
30 T2B
400 met run
15 hang power clean 70/50kg
800 met run
15 HPC
400 met run
30 T2B

WOD 181223

Part 1-

Overhead squat- 3-3-2-2-1-1

Part 2-

For time-
40-30-20-10 wall balls
10 strict pull ups + 20 KBS after every set

RX weights-
wall ball- 10/6kg
KB- 32/20kg

WOD 181222

In couples-

27 AMRAP-
21 Thrusters 60/40kg
15 synchro bar facing burpees
9 bar MU
150 met sled push

WOD 181221

Strength-

3 seconds pause front squat- 3-3-3-3-3
3 seconds pause push jerk- 3-3-3-3-3

Metcon-

8 AMRAP-
40 DU
8 DB squat clean & jerk 30/20kg

WOD 181220

Skill-

The kipping pullups..

Metcon-

"Joker"
1-2-3-4-5-6-7-8-9-10 T2B
10-9-8-7-6-5-4-3-2-1 Deadlift

RX=100/65kg

WOD 181219

Strength-

Strict press- 1-1-1-1
Push press- 1-1-1-1
no jerks today 🙂

Metcon-

"Freddy Kruger"
21-15-9
KBS 32/20kg
Burpees