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WOD 19.12.2018

a) 3-5 sets
1-2 rope climbs
*60% of max effort stationary dip after each sets (1st set is max effort)

rx+ legless, ring dip
scaled modified rope climbs, bench dips

b) amrap 3min
20/15cal bike
20/15cal row
max shuttle runs (10m)

rest 3min

amrap 3min
20/15cal row
20 shuttle runs
max cal bike

rest 3min

amrap 3min
20 shuttle runs
20/15cal bike
max cal row

FITNESS
a) 4 sets
4-6 shoot through
max inverted ring rows

b) emom 16min
1. 15/10cal bike
2. 15/10cal ski
3. 15/10cal row
4. rest

WOD 18.12.2018

a) 5 sets
5 bench press @80%
10 romanian db deadlifts

b) for time
100,80,60,40,20 reps
double unders
10,8,6,4,2 reps
man makers 20/15

FITNESS
a) 5 sets
5-7 bench press (climbing)
10 db romanian deadlifts

b) 3 rounds for time
100 double unders
10 man makers 15/10

WOD 17.12.2018

a) “myleos 12 Days of Christmas”

for time
1 ring muscle up
2 power snatches 60/40
3 box jump overs 60/50
4 push jerks 60/40
5 pull ups
6 front squats 60/40
7 toes to bar
8 hang power cleans 60/40
9 burpees over the bar
10 deadlifts 60/40
11 handstand push ups
12 clusters 60/40

*like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round.

1;
2+1;
3+2+1;
4+3+2+1… etc.

FITNESS
a) for time
1 burpee pull up
2 kb swings 24/16
3 goblet squats 24/16
4 box jumps 60/50
5 knee raises
6 burpees
7 kb deadlifts 24/16
8 kb russian twists 24/16
9 bench dips
10 plate overhead lunges 15/10
11 plate sit ups 15/10
12 wall climbs

*like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round.

1;
2+1;
3+2+1;
4+3+2+1… etc.

WOD 16.12.2018

a) 4 sets
10-12 romanian db
deadlifts
10-12 seated db
presses
20-24 db russian
twists

b) for max reps
1min bike (cal)
1min kb high pulls
24/16
1min sit ups
2min bike (cal)
2min kb high pulls
24/16
2min sit ups
3min bike (cal)
3min kb high pulls
24/16
3min sit ups

WOD 15.12.2018

a) in teams of 2
300 double unders
*partner switch every 30 double unders

then
12 rounds of
10 hang power snatches 40/30
10 alt. overhead lunges 40/30
10 pull ups
*partners switch after each movement

then
300 double unders
*partner switch every 30 double unders

scaled single unders (x3), 30/20, jumping pull ups

WOD 14.12.2018

a) “Ship”
9 rounds for time of
7 squat cleans 80/55
8 burpee high box jumps 90/60

compare to 07.11.2016

FITNESS
a) 9 rounds for time
14 goblet squats 32/24
8 burpee box jumps

b) tabata
side plank raises

WOD 13.12.2018

a) 3 sets
3 shoulder press (climbing)

b) 3 sets
3 push press (climbing)

c) 3 sets
3 push jerks (climbing)

d) for time
21,15,9 reps of
push jerks 60/40
42,30,18 reps of
swings 24/16

FITNESS
a) 5 sets
3-5 shoulder press (climging)
max inverted ring rows

b) 27,21,15,9 reps fot time
push press 40/30
swings 24/16

WOS 12.08.2018

a) 5 back squats @85%
3 back squats @90%
1 back squat @95%
5 back squats @87,5%
3 back squat 92,5%
1 back squat @97,5%

b) amrap 12min
10 toes to bar
20 alt. db snatches 25/15
30 wall balls 20/14

rx+ 30/20,30/20
scaled knees raises, 15/10, 14/10

FITNESS
a) 5 sets
3-5 back squats
max hanging L-sit

b) amrap 15min
20 alt. db snatches 15/10
30 wall balls 20/14
40 sit ups

WOD 11.12.2018

a) emom 9min
1-3 power cleans (climbing to a heavy single @90-95%)

b) for time
30 handstand push ups
30 deadlifts 100/70
30 box jump overs 60/50
30 burpees
30 box jump overs 60/50
30 deadlifts 100/70
30 handstand push ups

scaled seated db press, 70/50

FITNESS
a) 5 sets
5-7 deadlifts (climbing)
10-12 bench dips

b) 5 rounds for time
10 sumo deadlifts high pulls 40/30
10 box jumps 60/50
10 burpees

Dezember News

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