WOD | 18.12.2023
“Liam”
For time:
800-m plate run
100 toes-to-bars
50 front squats
10 rope climbs, 15 ft
800-m plate run
♀ 48-kg barbell, 15-kg plate
♂ 70-kg barbell, 20-kg plate
Partition the toes-to-bars, front squats, and rope climbs as needed. Start and finish with the run.
WOD | 19.12.2023
E4MOM For 20 Minutes:
21 Shoulder To Overhead 2×22.5/15kg
15/12 Cal Bike
WOD | 20.12.2023
Barbell Reverse Lunges
5 x 5/5
Accessory:
Glute Ham Raises 4 x 8-12
WOD | 21.12.2023
AMRAP In 16 Minutes Of:
9 Strict Ring Dips
3 Wall Walks
1 Pull Over
WOD | 22.12.2023
5 Rounds For Time Of:
500m Row
50 Double Unders
15 Burpees
WOD | 23.12.2023
5 Rounds For Time Of:
9 Thrusters 43/29kg
9 Pull Ups
* Sets of 9 must be done unbroken!
WOD | 24.12.2023
Christmas WOD Marathon location Amstel, all members welcome!!