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Programming WOD Week 52

  • Dec 23, 2018
  • superadmin

24.12.2018 – Monday

Morning WOD only, last Advent calender WOD. Enjoy!

25.12.2018 – Tuesday

CLOSED – Merry Christmas to all!

26.12.2018 – Wednesday

CLOSED – Merry Christmas to all!

27.12.2018 – Thursday

Skill development and drills:

Thruster breathing pattern and front rack mobility

WOD:

1) Tabata thrusters (20/15kg)*

If you put the bar down, your entire previous set doesn’t count

2) Tabata assault bike

3) Tabata burpee touch*

*jump up and touch a target that’s just out of reach of your outstretched arm

Rest exactly 3min between tabatas.

28.12.2018 – Friday

Skill development and drills:

2min easy cardio

Banded shoulder warm up

WOD:

10 Rounds for time:

10m Plate overhead walking lunge (20/15kg)

15 Plate ground to overhead (20/15kg)

Rest 1min

29.12.2018 – Saturday

Skill development and drills:

Brief warm up only

WOD:

“Murph”

For time:

1.6km run

100 pull ups

200 push ups

300 air squats

1.6km run

Partition the calisthenics any way you want. If you own a weight vest, wear it. AND BRUNCH AFTERWARDS!

30.12.2018 – Sunday

Skill development and drills:

Inverted stack – open shoulders, straight body, rigid midline

WOD:

20min AMRAP for quality:

1 Forward roll

10m Handstand walk

1 Backwards roll

15sec Freestanding handstand hold

10m Alternating side cartwheels