WOD: 26.12.2017
#1 Strength:
EMOM in 10 min:
1 x Squats Snatch + 1 x Hang Squat Snatch
#2 Metcon:
30 x Snatch (anyhow) @ 60/40 kg
10 x Wall Balls
25 x DU´s
20 x Wall Balls
25 x DU´s
30 x Wall Balls
25 x DU´s
40 x Wall Balls
25 x DU´s
50 x Wall Balls
25 x DU´s
WOD: 25.12.2017
#1 OH Squats:
Work up to the days 1 RM.
#2 Metcon:
AMRAP in 8 mins of:
2 x Mu´s
8 x KB Swings @ 32/24 kg
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WOD: 23.12.2017
#1 EMOM in 14 mins of:
ODD mins:
5 x Touch´n Go Squat Snatch @ Increasing weights
EVEN mins:
10m Handstand Walk
#2: Death By:
Burpee Rope Climbs
(1st min: 1 Rep, 2nd min: 2 Rep, etc…)
WOD: 22.12.2017
Morning WOD:
«Tabata» – 20 Sec work, 10 Sec rest = 1 round.
Do as many reps you can while working:
8 x Push Ups
8 x Sit ups
8 x Squats
8 x Shuttle sprints (10m)
8 x Burpees
(The numbers above are rounds, not reps)
Complete all 8 rounds with push ups, before moving on.
WOD: 21.12.2017
«50 Days of Christmas»:
1 x Muscle Ups
2 x Squats Cleans @ 90/70 kg
3 x HSPU
4 x Box Jumps
5 x KB Swings @ 32/24 kg
6 x Pistol Squats
7 x C-2-B Pull Ups
8 x Wall Balls
9 x T-2-B
10 x Push Ups
11 x Power Cleans @ 90/70 kg
12 x Font Squats @ 90/70 kg
Round #1: 1
Round #2: 1 + 2
Round #3: 1 + 2 + 3
Etc…
WOD: 13.12.2017
Team (2) WOD:
10 x Muscle Ups
50 x Front Squats @ 60/40 kg
20 x HSPU
40 x Front Squats @ 70/45 kg
30 x T-2-B
30 x Front Squats @ 80/50 kg
40 x Burpees over the bar
20 x Front Squats @ 90/60 kg
50 x Wall Balls
10 x Front Squats @ 100/70 kg
(Challenge: The team must split 50/50 all the way)
WOD: 11.12.2017
#1: Weightlifting:
Every 2nd min on the minute:
1 x Power Clean
2 x Fronts Squats
1 x Jerk
* Increase weight for each set.
#2: Metcon:
Team (2) WOD:
AMRAP in 12 mins of:
2 Deadlifts @ 1,75 x Body Weight
4 HSPU
6 Pull Ups.
WOD: 08.12.2017
#1 Morning WOD:
7 Rounds for time of:
10 Sit-ups
10 Squats
10 Burpees
10 Lunges
Exit Key: Run 800m
WOD: 05.12.2017
#1 Weightlifting:
1 RM Power Cleans
*Work up to the days 1 rep max
#2: Metcon:
Team (2) WOD:
5 Rounds for time of:
10 x Cleans @ 80/60kg
20 x HSPU
20 x Front rack lunges @ 50/30kg
30 x Pull Ups
