Programming WOD Week 50

Monday 10.12.2018

“CHRISTINE”  

• 3 Rounds for Time
• 500 meter Row
• 12 Deadlifts (Bodyweight)
• 21 Box Jumps (24/20 in)

Tuesday 11.12.2018

Team 1776 (US INDEPENDENCE DAY TEAM WOD)

For Time (in a Team of Three):

• Kettlebell Swings 24/16kg
• Box Jumps 24/20’’
• Air Squats

• Push-Ups
• Burpees
• Pull-ups
• Sit-Ups
• Row (calories)

• Double-Unders
• Wall Balls 20/14 lb)
• Ball Slams 35/20kg
• Dumbbell Push Press 22.5/15kg

As a team, complete a total of 1776 reps of all movements, in any order.

Wednesday 12.12.2018

12 days of Christmas:

For Time

• 1 Sumo Deadlift High-Pull 35/25kg
• 2 Thrusters 35/25kg
• 3 Push Press 35/25kg
• 4 Power Cleans 35/25kg
• 5 Power Snatches 35/25kg
• 6 Kettlebell Swings 28/16kg
• 7 Pull-Ups
• 8 Knees-to-Elbows
• 9 Box Jumps 24/20’’
• 10 Double-Unders
• 11 Burpees
• 12 Overhead Walking Lunges 20/15kg Plate

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

Time Cap 40mins

Thursday 13.12.2018

“MORRISON” HERO WOD                                                                                                                                                                 50-40-30-20-10 Reps For Time

Wall Balls 20/14lb

Box jumps 24/20’’

KB swings 24/16kg

Friday 14.12.2018

“THE HATEFUL EIGHT”  

US CROSSFIT BENCHMARK WOD

• 8 Rounds for Time
• 8 Push-Ups
• 8 weighted Sit-Ups 20/15kg
• 8 Air Squats
• 8 Pull-Ups

• 8 Deadlifts 45/30kg
• 8 Hang Power Cleans 45/30kg
• 8 Shoulder-to-Overheads 45/30kg
• 8 calorie Row

Evening is the Xmas Team WOD

Saturday 15.12.2018

“PANIC BREATHING”  

For Time (with a Partner)

• 500-400-300-200-100 meter Row (x2)
• Partner Kettlebell Rack Hold (24/16 kg)
• 5 Burpee penalty for each drop of kettlebells

Sunday 16.12.2018

“DONNY” HERO WOD

21-15-9-9-15-21 Reps for Time

Deadlifts 100/70 kg

Burpees