Programming WOD Week 51

Monday 17.12.2018

“KETTLE BEAR 20”  

2 Rounds for Time

• 20 Kettlebell Sumo Deadlift High Pulls (24/16 kg)
• 20 Double-Unders
• 20 Single-Arm Overhead Walking Lunges (24/16 kg)

• 20 Double-Unders
• 20 Alternating Kettlebell Snatches (24/16)
• 20 Double-Unders
• 20 Kettlebell Clean-and-Presses (24/16 kg)
• 20 Double-Unders
• 20 Kettlebell Swings (24/16 kg)
• 20 Double-Unders

Tuesday 18.12.2018

A “Sit, Squat, Dip”

12 Minute AMRAP

• 21 Ab-mat Sit-Ups
• 15 Air Squats
• 9 Ring Dips

Rest 10 Minutes

TABATA  Push Ups (8 rounds- 20 seconds on/ 10 seconds rest) 

Wednesday 19.12.2018

“HEINZ 57”  

For Time:

• 57 calorie Row
• 57 Kettlebell Swings 24/16 kg
• 57 Dumbbell Snatches 22,5/15kg
• 57 Wall Balls 20/14 lb
• 57 Push-Ups
• 57 calorie Assault Bike

Thursday 20.12.2018

Partner D.T

5 Rounds For Time

• 12 Deadlifts (70/47,5 kg)
• 9 Hang Power Cleans (70/47,5 kg)
• 6 Push Jerks (70/47,5 kg)

Friday 21.12.2018

Double Cindy

AMRAP in 20 mins + 20 mins=40 mins

• 5 Pull-Ups
• 10 Push-Ups
• 15 Air Squats

Saturday 22.12.2018

“AIR FORCE”  2010 CROSSFIT GAMES WOD                                                                                                                             For time

• 20 Thrusters 45/30kg
• 20 Sumo Deadlift High-Pulls 45/30kg
• 20 Push Jerks 45/30kg  
• 20 Overhead Squats 45/30kg  
• 20 Front Squats 45/30kg  

• 4 Burpees at the start of every minute

Sunday 23.12.2018

Open 13.1

• 40 Burpees
• 30 Snatches 35kg/20kg
• 30 Burpees
• 30 Snatches 60kg/35kg
• 20 Burpees
• 30 Snatches 75kg/45kg
• 10 burpees
• As many reps as possible Snatches 95kg/55kg