Programming WOD Week 49

Monday 3.12.2018

“BLACKJACK”  

AKA: TWENTY-ONE

For Time

• 20 Push-Ups, 1 Sit-Ups
• 19 Push-Ups, 2 Sit-Ups
• 18 Push-Ups, 3 Sit-Ups
  …continue this pattern until…
• 2 Push-Ups, 19 Sit-Ups
• 1 Push-Ups, 20 Sit-Ups

Tuesday 4.12.2018

“FIGHT CLUB”  

BENCHMARK WOD

3 Rounds, for Reps, in 17 minutes:

• 1:00 Thrusters 45/30kg
• 1:00 Power Cleans 45/30kg
• 1:00 Box Jump-Overs 24/20’’
• 1:00 Pull-Ups
• 1:00 Assault Bike Cals
• Rest 1:00 Between Rounds

Wednesday 5.12.2018

White first female Hero WOD

This workout is For Time (FT). It’s 5 rounds of:

• 3 rope climbs (15ft)
• 10 toes-to-bars
• 21 overhead walking lunges 20/15 kg plate
• 400 meter run. Or Rowing/bike depending on weather

Thursday 6.12.2018

Albert’s Birthday WOD

6 RFT

12 Deadlifts 80/50kg

19 Push ups

86 double unders

3 power cleans 80/50kg

2 jerks 80/50kg

Time cap 36 mins

Friday 7.12.2018

“G.I. JANE”  

CROSSFIT BENCHMARK WOD

• For Time
• 100 Burpee Pull-Ups

Saturday 8.12.2018

“YVONNE”  

411 CROSSFIT MEMORIAL WOD

• For Time (with a Partner)
• 76 Air Squats
• 76 Dumbbell Push Presses 22.5/15kg
• 76 AbMat Sit-Ups
• 76 Wall Ball Shots 20/14 lb
• 76 Burpees
• 76 Medball Twists 20/14 lb
• 76 Push-Ups
• 76 KB Swings 32/24kg
• 76 Dumbbell Thrusters 22.5/15kg
• 400 meter Run with Partner

Sunday 9.12.2018

“WESTON”  

HERO WOD

• 5 Rounds For Time
• Row 1000/800m
• 200 meter Farmer Carry 22.5/15kg
• 50 meter Waiter Walk, Right Arm 22.5/15kg
• 50 meter Waiter Walk, Left Arm 22.5/15kg