WOD 28/12/17
Strength: Deadlift (by ability sumo/semi sumo/conventional)
A+) Paused (1.5cm above the floor) Deadlift 5*1*90% 3RM
MetCon: Running “Jackie”
Complete For Time
1000m Run
50 Thrusters 20/15kg
30 Pull ups
*Ask coach for MOD.
WOD 27/12/17
Strength: Bench Press
A+) Paused (3sec) Bench Press 5*1*90% 3RM.
MetCon: 15-12-9 reps Of
Hang Clean to Overhead 42.5/30kg
Burpee HR Push Ups OTB
*Ask coach for MOD.
WOD 26/12/17
Mobility:
“Upper Body” Mobility Routine.
MetCon: 5RFT
30 Double Unders (10 TU)
20 KB swings 24/16kg
10 (5+5) KB Front Rack Lunges 24/16kg
*Ask coach for MOD
Endurance:
“12 Days of Christmas” WOD
- For Time
- 1 Sumo Deadlift High-Pull (35/25kg)
- 2 Thrusters (35/25kg)
- 3 Push Press (35/25kg)
- 4 Power Cleans (35/25kg)
- 5 Power Snatches (35/25kg)
- 6 Kettlebell Swings (24/16 kg)
- 7 Pull-Ups
- 8 Knees-to-Elbows
- 9 Box Jumps (60/50cm)
- 10 Double-Unders
- 11 Burpees
- 12 Overhead Walking Lunges (20/10 kg Plate)
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.
WOD 25/12/17
Strength:
Back Squat
A+) Paused (3 sec) Back Squat 5 x1 @ 90% 3RM
Metcon:
21-15-9 Reps of:
OHS
Toes to Bar
A) G squat 16/12kg v-ups/ 21-15-9-6-3
B) 30/20- K2E
C) 42.5/30kg- T2B
D) 50/35kg
E) 60/42.5kg
- Ask Coach for MOD
WOD 24/12/17
Strength: Bench Press
A+) Paused (3sec) Bench Press 5*1*90% 3RM.
MetCon: For Time (By ability) Complete
50 (A-B) /75(C) /100 (D) /150 (D-E)
Ring Push Ups
*EMOM Perform 8 strict curls 20/15kg
*Ask coach for MOD.
WOD 23/12/17
Strength: Complete missed Lift.
MetCon: 5RFT
200m Run
9 Wall balls
7 Push ups
5 Pull ups
*Ask coach for MOD.
WOD 21/12/17
Strength: Deadlift (by ability sumo/semi sumo/conventional)
A+) Deadlift establish 3RM.
MetCon: For Time
100 Russian KB Swings AHAP by ability.
*EMOM Perform 5 Burpees.
(The workout starts at 0:00 with 5 burpees)
WOD 20/12/17
Strength: Bench Press
A+) Bench Press Establish 3RM (If done on Sunday perform 5*3*80% 3RM)
MetCon: 3RFT
400m Run
21 Strict Press 20/15kg
12 Toes 2 bar (Toes 2 rings/K2E/V-ups)
*Ask coach for MOD.
