WODs-LOCATION-HALL 6
12.12 | WOD: |
A) Back Squat 5-5-3-3-1-1 @ Build Up | |
B) WOD: 3 ROUNDS | |
– 30/22 cal Echo Bike | |
– 14 Single Arm DB Cluster @22.5/15kg | |
– 4 Rope Climbs | |
MORNING CLASSES ONLY | |
IN THE EVENING MEGA XMAS WOD IN ALL HALLS | |
13.12 | WOD: |
A) Deadlift 5 x 3 @RPE9 (same weight across all sets) | |
CAP: 20 | |
WOD: 14 min AMRAP | |
1 Round of Cindy | |
– 4 DB Snatches | |
1 Round of Cindy | |
– 6 DB Snatches | |
1 Round of Cindy | |
– 8 DB Snatches | |
Etc. | |
RX=22.5/15kg | |
1 Round of Cindy: | |
5 Pull Ups | |
10 Push Ups | |
15 Air Squats | |
14.12 | WOD: |
A) WOD: FOR TIME | |
Buy IN: 48/32 cal Echo Bike | |
Then | |
5 ROUNDS: | |
– 20 Toe 2 Bar | |
– 50 Double Unders | |
Then | |
Buy OUT: 48/32 cal Echo Bike | |
B) Finisher: | |
100 x Banded Triceps Extensions | |
15.12 | WOD: |
A) Bench Press 5 x 3 @RPE9 (same weight across all sets) | |
CAP: 18 | |
WOD: 3 ROUNDS | |
– 28/20 cal Echo | |
– 30 Box Jumps @ 24/20” | |
– 30 Walballs @ 9/6 kg | |
16.12 | WOD: |
WOD: FOR TOTAL REPS | |
6 ROUNDS for max reps | |
– 1 min Row (cal) | |
– 1 min Echo Bike (cal) | |
– 1 min Sandbag/DBall Over The Shoulder Clean | |
– 1 min REST | |
Pick your weight so you can move smooth. ”Easy” day before tomorrow Murph.
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17.12 | WOD: |
WOD: HERO WOD ”MURPH” | |
FOR TIME | |
1 mile Run | |
THEN: | |
– 100 Pull-Ups | |
– 200 Push-Ups | |
– 300 Air Squats | |
THEN: | |
1 mile Run | |
RX= All with a weight vest (20/14 lb) | |
18.12 | WOD: |
A) Turkish Get Up – 3-3-3-2-2-1-1-1 per side | |
Build up to a heavy single | |
CAP: 20 | |
B) WOD: 15 min AMRAP | |
– 15/10 cal Echo Bike | |
– 12 V-Ups | |
– 8 Hang KB Snatches @24/16kg (per side) | |
C) Finisher: | |
50 DB Biceps Curls Unbroken |
STRENGTH-LOCATION-BACK HALL 6
17 December |
Exercise |
Back squat |
GHD sit ups |
Hip Thrusters |
WEIGHTLIFTING-LOCATION-BACK HALL 6
13-12 |
Power Clean+ Mid Hang Clean+ Low Hang Squat Clean 1+1+1 |
Front Squat+ Jerk 2+1 |
Deficit Clean Pulls 5×3 |
15-12 |
Snatch Pull+ Mid Hang Snatch 1+2 |
Snatch Balance+ OH Squat 1+2 |
Back Extension with Barbell 4×15 |