WOD:
20.12 A) Snatch Complex:
Snatch + Hang (below the knee) Snatch 1+1
15 min to build up to a heavy complex
WOD: 21 – 15 – 9
– Hang Power Snatches
– Over Head Squats
RX=43/30kg
21.12 20 min EMOM:
Min 1: Max Burpees
Min 2: 18 Goblet Squats @24/16 kg
Min 3: 17 KB Russian Swings @24/16kg
Min 4: 15/12 cal Row
22.12 A) Bench Press 5 x 3 (Build Up)
B) WOD: 3 ROUNDS
– 40 Sit Ups
– 30 Alt. Hang DB Power Clean and Jerk @22.5/15kg
– 40 Double Unders
23.12 A)± 12 min Handstand Walk Practice
WOD: 14 min AMRAP
– 15 m Handstand Walk
– 30 Reverse Lunges @24/16 kg ( goblet position)
24.12 30 min AMRAP:
– 40 DB Push Press @2×15/10kg
– 30 Box Jumps Over 24/20″
– 2 Rope Climbs
STRENGTH:
20.12 A1) 3 Attempts to build up to daily max BACK SQUAT @ RPE8
A1.2) 2x AMRAP @ 80% of A
A2) superset GHD Sit-Ups 8-12
B1) 3 Attempts to build up to daily max BENCH PRESS @ RPE8
B1.2) 2x AMRAP @ 80% of A
B2) superset Tempo Banded FacePulls 8-12
21.12 A1) E2MOM12 – 2 Deadlifts @ RPE7
B1) Pull Ups 5 x 3-5
B2) superset Copenhagen Side Plank 12/12 Knee Raises
B2) superset Bottom Up KB Press 8-12
22.12 Dead-stop Strict Press 6 x 2
superset Seated Single Arm Lat Pulldowns 8-12 p/s
EMOM20
Min 1: 5 Pull Ups
Min 2: 10 Push Ups
Min 3: 20 DeadBugs
Min 4: 30-40sec Wallsit
WEIGHTLIFTING:
23.12 Snatch Balance 5×2
Snatch Pull + Power Snatch 1+1
Snatch 1 rep max
TENT:
20.12 / 22.12
For time
75 push up
Row 1000m
50 push ups
Row 1500m
25 push ups
Row 2000m
21.12 / 23.12
“Dork”
6 rounds for time:
60 Double unders
30 Kb swings 20/16 kg
15 Burpees
