WOD

2020 Dec 26

WOD
5rds
15 Deadlifts (185/135)
15 Broad Jumps
15 Kipping Pull-Ups or 8 Strict Pull-Ups
15 Push-Ups
*25min time cap

2020 Dec 24

WOD
12 Days of Xmas
1 Deadlift 315/225
2 Strict Ring Muscle-Ups
3 DB Thrusters 50/35
4 strict C2B Pull-Ups
5 Strict HSPU
6 Hang Power Clean 135/95
7 Strict Toes To Bar
8 Wall Balls (20/14)
9 Box Jumps
10 Burpees
11 Devil Press 50/35
1200m row

2020 Dec 23

WOD
5rds
30sec row for cals
30sec rest
30sec ring dips
30sec rest
30sec DB row Burpees (50/35)
30sec rest

2020 Dec 22

WOD
3rds
– 12 Reverse Lunges with 1 KB (24/16 kg)
– 50m Single-arm OH Carry
– 30 Air Squats
*8min time cap

2020 Dec 19

WOD
Every 2 minutes for 10 minutes
4 Hang Snatch @ 65-75% of snatch

Every 2 minutes for 10 minutes
4 Pause Back Squats (3sec) @ 75% of Back Squat

2020 Dec 18

WOD
20minute EMOM
1st minute: 5 Power Cleans (155/105)
2nd minute: 10 Box Jump Overs
3rd minute: 250m row or 500m row
4th minute: rest

2020 Dec 17

WOD
16min EMOM
1st minute: 5 strict chest to bar pull-ups @ 21X1
2nd minute: 5 strict dips (parallel bars) @ 21X1
3rd minute: 30sec waiter farmer carry (Left Arm Overhead)
4th minute: 30sec waiter farmer carry (Right Arm Overhead)

10min AMRAP
6 push-up + renegade rows (push-up + right hand pull + left hand pull = 1rep)
8 DB thrusters

2020 Dec 16

WOD
Snatch Balance
3-3-3-3

Snatch
3-3-3-3

Snatch High Pull
3-3-3-3

2020 Dec 15

WOD
Every 3 minutes for 30 minutes (10 rounds)
8 Burpee Box Jumps
10 Toes To Bar
12 Wall Balls

2020 Dec 14

WOD
Tempo back squats @ 32×1
3-3-3-3-3
*go on every 2 minutes

16min EMOM
1st minute 6-8 Bulgarian Split Squat @ 3111 (Left)
2nd minute 6-8 Bulgarian Split Squat @ 3111 (Right)
3rd minute 6-8 Single Leg Romanian Deadlift @ 3111 (Left)
4th minute 6-8 Single Leg Romanian Deadlift @ 3111 (Right)

2020 Dec 12

WOD
For time:
Run 1 mile or 100 Burpees
Row 2k or Bike 5k
Run 1 mile or 100 Burpees
Row 2k or Bike 5k
*40min time cap