WOD 12/13
Dynamic Effort Upper Body
Push Press 10×3 at 70% 1RM
Bench Press (close grip) 10-10-10
Then:
3 rounds for time of:
7 Burpee Pull Ups
7 Handstand Push-ups
7 Push Jerks, 115/75 lbs
Buyout
4×20 Triceps Press
WOD 12/12
Power Clean 1 RM max weight
Clean Pulls 5 x 2
Then:
Complete as many rounds as possible in 20 mins of:
5 Deadlifts, 115/75 lbs
5 Power Cleans, 115/75 lbs
5 Push Press, 115/75 lbs
5 Back Squats, 115/75 lbs
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Plank Holds 3 x Max Time
WOD 12/11
Dynamic Effort Lower Body
Back Squat 8×2 at 75% 1RM
Banded Deadlifts 8×1 at 50% 1Rm
Then:
21-15-9
Thrusters 95/65
Burpees
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Bent leg GHD 3×10
WOD 12/10
Weighted Pull-up 3-3-3-3-3-3-3-3 Bent over rows 4×10 Then: Complete as many rounds as possible in 20 mins of: 20 Kettlebell Swing (Russian)s, 32/24 kg 15 Goblet Squats, 32/24 kg 10 Pullup / Knees to Elbows Complexes (A pullup, immediately followed by the athlete executing knees to elbows, without leaving the bar. The two movements count as…
WOD 12/8
Floor Press 1 rep max
Double Kettlebell Floor Press 4×10
Then
5 Rounds For Time of:
20 Wall Balls, 20/14 lbs
15 Push-ups
5 Deadlifts, 225/155 lbs
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3×20 Tricep Rollback
100 Tricep Pushdowns
WOD 12/6
Max Effort Lower Body
Band Deadlift : 1 Rep Max
Then:
Complete as many rounds as possible in 12 mins of:
7 Handstand Push-ups
7 Knees To Elbows
7 Burpees
Buyout:
Seated Good Morning 3×20
WOD 12/5
Squat Snatch : 1 Rep Max
Then:
10 Overhead Squats 95/65 lbs
10 Snatch Grip Deadlifts, 95/65 lbs
15 AbMat Sit-ups
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Seated Good Morning 3×20
WOD 12/4
Dynamic Effort Upper Body Bench Press With Band 6×3 at 50% 1RM (Perform two sets with each grip. Regular, Wide, Narrow) Tricep Extension (Standing) 8-8-8-8-8-8 Then: Tabata Squat Rest 1 min Tabata Push-up Rest 1 min Tabata Pull-up The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.…
WOD 12/3
Box Jump : Max Height
Then:
4 rounds for time of:
15 Medicine Ball Clean + Wall Balls, 20/14 lbs
2 Rope Climbs (or 10 Chest 2 Bar Pullups)
12 Push-ups, 115/75 lbs
12 Box Jumps, 24/20 in
Buyout
Straight Leg GHD 3×20
WOD 12/2
Dynamic Effort Lower Body Day Back Squat 8×2 at 70% 1RM Band Deadlift 8×1 at 50% 1RM Then: 3 rounds for time of: 10 Thrusters, 95/65 lbs 15 Knees To Elbows 20 Overhead Squats, 95/65 lbs 30 Kettlebell Swing (Russian)s, 32/24kg Rx+ feel free to use up to 48kg bells for Russian Swings. Buyout Straight…