WODs-LOCATION-HALL 6
19.12 | WOD: |
A) A) Bench Press 6 x 2 @RPE9.5 (same weight across all sets) | |
CAP: 18 | |
B) WOD: FOR TIME | |
27-21-15-9 | |
– Cal Row | |
– KB Russian Swings @40/32kg | |
20.12 | WOD: |
A) ± 12 min Bar Muscle Ups Practice | |
B) WOD: 15 min AMRAP | |
– 4 Bar Muscle Ups | |
– 4 Busters @2×22.5/15kg | |
– 75 Double Unders | |
21.12 | WOD: |
A) Deadlift 6 x 2 @RPE9.5 (same weight across all sets) | |
CAP: 20 | |
B) WOD: FOR TIME | |
– 100 Burpees | |
– 50 Toe 2 Bar | |
– 25 Deadlifts @90/60kg | |
22.12 | WOD: |
A) Squat Clean 3-3-3-2-2-1-1-1 @ Build Up | |
B) WOD: GIRL WOD ”ELIZABETH” | |
21-15-9 Reps For Time | |
– Cleans 61/43 kg | |
– Ring Dips | |
23.12 | WOD: |
WOD: Every 6 min x 5: | |
– 400/300m Row | |
– 30 Weighted Box Step Ups (24/20”) @1×22.5/15kg | |
– 15 Burpees | |
TIME LEFT= REST | |
24.12 | WOD: |
WOD: TEAMS OF 3 | |
BUY IN: 2022 m Row | |
Then, 15 ROUNDS OF: | |
– 21 DB Snatch @22.5/15kg | |
– 21 Box Jumps Over 24/20” | |
– 21 Sit Ups | |
BUY IN: 1.2 mile Echo Bike | |
1. Row and Bike split as you wish – 1 machine available per team. | |
2. 21 reps movements, split exactly in 7-7-7, so 1 person works at the time.
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25.12 | CLOSED FOR XMAS |
26.12 | CLOSED FOR XMAS |
STRENGTH-LOCATION-BACK HALL 6
19 December |
Exercise |
Sumo Deadlift |
Pull ups |
Push ups |
WEIGHTLIFTING-LOCATION-BACK HALL 6
20-12 |
Snatch Pull+ Mid Hang Snatch 1+2 |
Snatch Balance+ OH Squat 1+2 |
Deficit Snatch Pulls 5×3 |
22-12 |
Mid Hang Clean+ Jerk 1+1 |
Clean Pulls 5×3 |
Back Squat 4×3 |