WOD:
6.12 A) Build Up to a Heavy Clean and Jerk (any style) of today
B) WOD: EVERY 3 min x 4:
– 12/9 cal Row
– 9 Clean and Jerk @53/35 kg
Score=slowest round.
7.12 ±12 min Ring Muscle Ups Practice
WOD: 5 ROUNDS – 5 Ring Muscle Ups
– 20 Air Squats
– 80 Double Unders
8.12 22 min AMRAP
– 21/15 cal Row
– 15 Devil Press @2×22.5/15kg
– 9 Box Jumps Over @24/20″
9.12 Bench Press (Build Up) 6-6-3-3-3
WOD: 10 min AMRAP
– 8 Handstand Push Ups
– 16 KB Russian Swings @32/24kg
10.12 FOR TIME:
31/21 cal Row
– 5 Bear Complex @ 60/40kg
31/21 cal Row
– 4 Bear Complex @ 60/40kg
31/21 cal Row
– 3 Bear Complex @ 60/40kg
31/21 cal Row
– 2 Bear Complex @ 60/40kg
31/21 cal Row
– 1 Bear Complex @ 60/40kg
1 Bear Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
11.12 PARTNER WOD – ANGIE
FOR TIME:
– 100 Pull Ups
– 100 Push Ups
– 100 Air Squats
– 100 Sit Ups
Split work as you like to achieve the fastest time.
1 works – 1 rests.
12.12 ’12 DAYS OF CHRISTMAS”
For Time, adding one movement per round:
– 1 Sumo Deadlift High-Pull @35/25kg
– 2 Thrusters @35/25kg
– 3 Push Presses @35/25kg
– 4 Power Cleans @35/25kg
– 5 Power Snatches @35/25kg
– 6 Kettlebell Swings @24/16kg
– 7 Pull-Ups
– 8 Knees-to-Elbows
– 9 Box Jumps (24/20 in)
– 10 Double-Unders
– 11 Burpees
– 12 Overhead Lunges 20/10kg (plate)
Strength:
06.12.2021
A1) Low Bar Back Squat 6 x 3
A2) superset Deadbugs 10/10
B1) Bench Press 6 x 3
B2) superset Skull Crushers 8-12 p/s
07.12.2021
A1) Conventional Deadlift 6 x 3
A2) superset Copenhagen Side Plank 12/12 Knee Raises
B1) Pull Ups 5 x 3-5
B2) superset Arnold Press 8/8
08.12.2021
Dead-stop Strict Press 6 x 3
superset Pendlay Rows 8-12
EMOM20
Min 1: 20 Russian Twists
Min 2: 10/10 RDL
Min 3: 10/10 Lunges (front rack hold)
Min 4: 10 Burpees over the KB
Weightlifting:
9.12.2021 Snatch
Snatch Deadlift 5×3 3 stops
Mid Hang Power Snatch+ OH Squat 1+1
Snatch EMOM 15 min
