WOD | 20.12.2021
For Time:
Row 500
25 DB Snatches 22.5/15kg
Run 400
25 DB Hang Cleans
Row 400
20 DB Snatches
Run 300
20 DB Hang Cleans
Row 300m
15 DB Snatches
Run 200m
15 DB Hang Cleans
TC 18 Minutes
Strongman 20.12.21
5 Sets
5 Farmer Handle Deadlifts
5 Sets
10 Sandbag Squats
0:45 Hip Extension Hold
WOD | 21.12.2021
AMRAP In 15 Minutes:
9 Burpees
18 Wallballs 9/6 kg
36 Double Unders
Strength 21.12.21
Deadlifts
5 Reps @40%
5 Reps @50%
Max Reps @60%
Dumbbell Box Step Ups
4 Sets 10/10 Reps
EMOM 9 Min
1. 0:45 Side Plank
2. 0:45 Side Plank
3 0:45 Hollow Body Hold
WOD | 22.12.2021
EMOM For 10 Minutes:
1 Power Snatch
1 Overhead Squat
1 Squat Snatch
Go Moderate/Heavy and make sure you are successful
Strongman 22.12.21
Anderson Squats
6 Sets 2 Reps
Sled Push
6 Sets 20m
WOD | 23.12.2021
5 Rounds For Time Of:
400m Run
20 Jumping Lunges
10 Clapping Push Ups
Strength 23.12.21
Bench Press
5 Reps @40%
5 Reps @50%
Max Reps @60%
Wide Grip Pull Ups
4 Sets 12 Reps
Must Be Unbroken
4 Sets
12 Bicep Curls
12 Skull Crushers
12 Lateral Raises
WOD | 24.12.2021
AMRAP in 15 Minutes
7 Strict Pull-Ups
14 Kettlebell Swings 24/16kh
21/15 Cal Row
WOD | 25.12.2021
Closed
WOD | 26.12.2021
Chad
