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