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Programming WOD Week 51

  • dec 16, 2018
  • superadmin

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