WOD:
13.12 A) ± 12 min Bar Muscle Up Practice
B) 8 ROUNDS:
– 3 BMU
– 6 Deadlift @100/70kg
14.12 17 min AMRAP:
– 10 Box Jumps @24/20″
– 12 Push Jerks @50/35kg
– 15/12 cal Echo Bike
15.12 A) Paused Back Squat 4 x 3 (build up)
3 sec @bottom
B) 8 min AMRAP:
20-40-60-80-100-etc
– Double Unders
5-10-15-20-25-etc
– KB Swings @24/16kg
16.12 20 min AMRAP:
1 Round of Cindy
2 Devil Press
1 Round of Cindy
4 Devil Press
1 Round of Cindy
6 Devil Press
Etc.
RX=2×22.5/15kg
1 Round of Cindy:
5 Pull Ups
10 Push Ups
15 Air Squats
17.12 5 ROUNDS:
– 15 Toe 2 Bar
– 20 SIngle Arm DB Thruster @22.5/15kg
– 30/24 cal Echo Bike
18.12 HOLLEYMAN FOR TIME:
30 ROUNDS
– 5 WallBalls @9/6kg
– 3 HandStand Push Ups
– 1 Power Clean @103/70kg
19.12 10 ROUNDS:
40 Sec WORK / 20 sec REST
– Kipping Ring Dips
– Chest 2 Bar Pull Ups
STRENGTH:
13.12 A1) Low Bar Back Squat 6 x 3
A2) superset 20 alt V-Ups
B1) Bench Press 6 x 3
B2) superset Tricep Extensions 8-12 p/s
14.12 A1) Conventional Deadlift 6 x 3
A2) superset Copenhagen Side Plank 12/12 Knee Raises
B1) Pull Ups 5 x 3-5
B2) Pendlay Rows 5 x 8-12
15.12 A1) Dead-stop Strict Press 6 x 2
A2) superset Banded Face Pulls 8-12
B1) EMOM20:
Min 1: 14 Snatches
Min 2: 12 Thrusters
Min 3: 10/10 SL V-Up
Min 4: 8/8 SL RDL
WEIGHTLIFTING:
16.12 Clean:
Push Press+ Jerk 1+1
Clean Pull+ High hang Clean 1+1
Clean Shrug 5×3
18.12 Clean:
Clean Deadlift
Mid Hang Clean + Squat 2+1
Clean EMOM 15 miN
