WOD | 13.12.2021
For Time:
Run 800m
Rest 3′
Row 1000m
Rest 3′
Ski 1000m (BV:Run 800m)
Rest 3′
Bike 2400m (BV: Row 1000m)
Strongman 13.12.21
5 Sets
6 Yates Rows
Max Rep Sandbag Bench Presses
4 Sets
20m Overhead Yoke Carry
WOD | 14.12.2021
30 Minute AMRAP w/Buddy:
10 Power Cleans 80/55kg
30 Box Jumps Over
10 Back Squats 80/55kg
30 Toes To Bar
60 Double Unders
*Divide reps as needed
Oly 14.12.21
Snatch
A) Warming Up
Drop Snatches
B) Weightlifting
Every 90 Sec x 8
1 Snatches 1 hang snatch@75-85%
C) Weightlifting
Snatch Balance
5 Sets of 1 Reps
D) Strength
Snatch Pulls
6 Sets 4 Reps
E) Strength
4 Sets
10 Dumbbell Shoulder Presses
10 Weighted Push Ups
Strength 14.12.21
Deadlifts
5 Reps @75%
3 Reps @85%
Max Reps @95%
Frontrack Lunges
4 Sets 8/8 Reps
Glute Ham Raises
4 Sets 8 Reps
Strength 14.12.21
Deadlifts
5 Reps @75%
3 Reps @85%
Max Reps @95%
Frontrack Lunges
4 Sets 8/8 Reps
Glute Ham Raises
4 Sets 8 Reps
WOD | 15.12.2021
A. Push Jerks
5-5-3-3-3-1-1-1-1
B. DB Z-Presses
4 x 8-12
Strongman 15.12.21
5 Sets
20m Yoke Carry
5 Sets
40m Sled Sprint
40m Sandbag Carry
WOD | 16.12.2021
5 Rounds For Time Of:
400m Run
9m Handstand walk
3 Rope Climbs
Strength 16.12.21
Bench Press
5 Reps @75%
3 Reps @85%
Max Reps @95%
Snatch Grip Bent Over Row
4 Sets 8 Reps
4 Sets
8 Strict Toes To Bar
8 Dumbbell Pull Overs
WOD | 17.12.2021
E5MOM For 20 Minutes
15 Box Jumps
15/12 Cal Bike
30 Sit Ups
WOD | 18.12.2021
Cindy
* Hard Cindy if you do more than 15 Rounds @ Cindy
Strength 18.12.21
Back Squats
5 Reps @75%
3 Reps @85%
Max Reps @95%
Sumo Goodmornings
4 Sets 8 Reps
GHD-Hip Extensions
4 Sets 15 Reps
Strongman 18.12.21
5 Rounds For Time
10 Double Kettlebell Swings @2×24/2×16
20m Sled Push @BW
10 Sandbag To Shoulder @150/100lbs
20m Sled Push @BW
Oly 18.12.21
Clean And Jerk
A) Warming Up
Tall Cleans
B) Weightlifting
Every 90 Sec x 8
1 Clean 1 Hang Clean @75-85%
C) Weightlifting
Split Jerk
5 Sets of 1 Reps
*2 Sec Pause in The Catch
D) Strength
Deficit Clean Deadlifts
5 Sets 4 Reps, No Touch And Go
E) Strength
Front Squats
4 Sets 8 Reps
F) Accesory
GHD-Sit Ups
4 Sets 15 Reps
WOD | 19.12.2021
For Time w/Buddy:
Row 1000m
50 DB Snatches 22.5/15kg
Run 800m
50 DB Cleans 22.5/15kg
Row 800m
40 DB Snatches
Run 600m
40 DB Cleans
Row 600m
30 DB Snatches
Run 400m
30 DB Cleans
Row 400m
20 DB Snatches
Run 200m
20 DB Cleans
