Skill/Strength: 15 min cap 40-30-20-10 Russian KBS (70/53) and Ab mat sit-ups
WOD: Completed like the 12 days of Xmas (10 then, 20+10, 30+20+10....)
10 DB burpees
20 Box Jumps
30 DUs
40 DB Lunges
500m row/1200m bike
Skill/Strength: 20 mins to complete 4-5 rounds of 10 strict pull-ups and 20 DB lateral raises
WOD: 5 Min AMRAP (repeated 3 times with decreasing weights)
5 hang power cleans (115/75) (95/65) (75/55)
6 thrusters
7 burpees over the bar
Skill/Strength: 5 x 5 Front Squats Tempo 3010
WOD: EMOTM for 18 mins
5 HSPU
20 Jumping Lunges
10 Striaight Leg Raises on Pull Up bar
WOD: 4 rounds
Min 0-2 Run 200m then max DUs
Min 2-3 DB Jerks (35/25)
Min 3-4 Pull-Ups
Min 4-5 DB Cleans (DB touch ground each time)
Rest 3 mins
*score is total reps for all rounds combined
Strength/Skill: Every 3 mins for 18 minutes 5 deadlifts and 10/8 calories on assault bike. Increase DL weight each round.
WOD: 15 min AMRAP
15 push-ups
30 mountain climbers
10 T2B
20 squats
WOD: 20 min EMOM
3 power snatches
15 wallballs
@10 min switch to clean and jerks
Then 10 rounds
3 devil presses (50/35)
30 DUs
Strength/Skill: 3-3-3-3-3 Thrusters increasing weight to a heavy set of 3
WOD: 3RFT
Run 400m
20 slam balls (20/30)
20 russian twists (20/30)
20 push ups
Skill/Strength: 5 TGU each arm and 1 min plank for 3 rounds
WOD: 15 min AMRAP
10 hang cleans (95/65)
10 push presses
10 back squats
10 ring dips
*This is light weight so move quickly through the lifting!
Skill/Strength: 5x5 deadlifts and 10 GHD sit-ups
WOD: 4 rounds of 30 seconds on and 30 seconds off
Bike for Calories
DUs
Row for Calories
Lateral Jumps
*score is total reps for all 4 rounds
WOD:
3 rounds
15 KBS (70/53)
Run 200m
10 Burpees
Rest 2 mins
Rest additional 3 mins for total of 5 mins after round 3
3 rounds
10 DB front squats (40/30)
50 mountain climbers
Bike/Row 1 min
Rest 2 mins
Then 3 rounds of 5 pull-ups, 10 squats, 20 v-ups