WOD 12/21
Working in teams of 2,3 or 4
For time: 200 Double Unders
— then —
Snatch, 5000 lbs
Clean & Jerk, 10000 lbs
— then —
200 Double Unders
WOD 12/20
Max Effort Upper Body
Seated Shoulder Press : 1 Rep Max
Bench Press 3×10
Then:
20 Front Squats, 205/145 lbs
30 Box Jumps, 30/24 in
40 Kettlebell Swings, 53/35 lbs
50 Wall Balls, 20/14 lbs
Buyout
Triceps press 4×15
WOD 12/19
EMOM 10 Minutes:
1 Power Clean/Front Squat at 90%
3 rounds for time:
Walking Lunge, 100 ft
21 Pull-ups
21 Sit-up (abmat)s
Тренировка дня 12/18
Максимальных усилий Нижняя часть тела
Становая тяга: 1 ПМ
Тогда:
21-15-9-6 повторений, на время:
Гребной винт, 95/65 фунта
Колени до локтя
Выкуп
Прямо ноги сумо тяга
20-20-20-20
WOD 12/17
High Hang Power Snatch 4×4 at 70% 1RM Hang Power Clean & Jerk 4×4 at 70% 1RM Every missed lift in the skill sections owes the trainer 10 burpees after the lifts and before the WOD. Als0 70% is 70%. Then: Every 1 min for 10 mins do: 5 Squat Cleans, 165/105 lbs 10 Burpees…
WOD 12/14
Snatch Technique Practice Every 1 min for 10 mins: 3 Squat Snatches, 60% 1RM Stay at 60% and work for perfect movement. A 10 burpee penalty for each missed rep will be assessed after the completion of the 10th set. If you miss strength movements more than a few times a month please read this…
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
Buyout
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
Buyout
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…