WOD | 04.12.2023
On a Running Clock For 12 Minutes:
1 Minute Of Double Unders
1 Minute Of Alternating DB Snatches
2 Minutes Of Double Unders
2 Minutes Of Alternating DB Snatches
3 Minutes Of Double Unders
3 Minutes Of Alternating DB Snatches
Men: 22.5kg
Women: 15kg
Core Finisher:
21-15-9
Hollow Rocks
(GHD) Sit Ups
WOD | 05.12.2023
50-40-30-20-10
Cal Bike
Cal Row
Cal Ski (BV: Run 800-600-400-200-100)
* Every 2 Min. Starting at 00:00, complete 5 Box Jumps Over
WOD | 06.12.2023
5 Rounds For Quality:
0:30 L-sit Hold
1:00 Handstand Hold
1:30 Dead-hang Hold
Rest 2 minutes between rounds.
WOD | 07.12.2023
21-15-9 Fo Time:
Squat Cleans 45/35kg
Ring Dips
* 5 20-m Shuttle Runs after each Round (BV: 600/480m Bike)
WOD | 08.12.2023
“Fight Gone Bad”
3 rounds for total reps.
1 minute at each station, 5 stations.
1 minute rest in between each round.
5 stations:
Wall Ball (9/6kg)
Sumo-Deadlift-High-Pull (35/25kg)
Box Jumps (24/20″)
Push Press (35/25kg)
Row (Calories)
WOD | 09.12.2023
Jerk
4-4-4-4-4
Overhead Squats
2-2-2-2-2
WOD | 10.12.2023
Amrap In 20 Minutes W/Buddy:
45 Pistols
30 Bar Muscle Ups
15-m Handstand Walk