14

Dec 2017

wod 20171214

“A: Walking Lunges x 10 reps Xiaoping x 8+8 reps Ring Rows x 10 reps Banded Goodmornings x 10 reps B: Every 90 sec for 12 min, of: Deadlift x 4 reps @75% C: Christina AMRAP 20 min, of: Pull-ups x 9 reps Squat Cleans x 9 reps @50/35kg Kettlebell Swings x 9 reps Toes-to-Bar x 9 reps Push Press x 9 reps @50/35kg Burpees x 9 reps D: 2

13

Dec 2017

wod 20171213

“A: 2 sets, of: Bear Crawl x 10 meters Back Extensions x 10 reps Handstand Kick-ups x 10 reps B: 3 rounds for skills (not for time), of: Ring Rows Feet Elevated x 10 reps (10 sec hold on last rep in top) Handstand Hold x 30 seconds C: “Doce” in teams of 2 (you go, I go) Part 1 AMRAP 4: Calorie Row @27 cal Power Cleans x 27

12

Dec 2017

wod 20171212

“A: 2 set, of: Downward Dog x 30 seconds Air Squats x 15 reps Burpees x 5 reps B: EMOM 10 min, of: Hang Squat Clean x 4 @40% EMOM 10 min, of: Hang Squat Snatch x 4 @40% EMOM 10 min, of: Power Clean and Jerk x 3 @40% C: EMOM 12 min, of: odd – Air Squats x 25 reps even – Doubleunders x 25 reps D: 3

11

Dec 2017

wod 20171211

“A: 2 sets, of: Air Squats x 15 reps Xiaoping x 9/9 reps Handrelease push-ups x 10 reps B: EMOM 10 min, of: Reverse Lunges with Kettlebell in Goblet position x 6 reps @32/24kg C: 3 rounds for time, of: Front Squats x 12 reps @60/40kg Burpee Pull-ups x 12 reps D: 2 sets of: Bent over Kettlebell Row x 15 reps Push-ups x 15 reps”

07

Dec 2017

wod 20171207

“A: Walking Lunges x 10 reps Xiaoping x 8+8 reps Ring Rows x 10 reps Over Head Squat (stick) x 10 reps B: Every 2 min for 10 min, of: Power Snatch + Hangpower Snatch + Squat Snatch @70% D: 3 rounds for time of: Shoulder to Overhead x 15 reps @50/35kg Toes to Bar x 15 reps Rest 5 minutes, and then… 3 rounds for time of: Deadlift x

06

Dec 2017

wod 20171206

“A: 2 sets, of: Bear Crawl x 10 meters Pass Throughs x 10 reps Handstand Kick-ups x 10 reps B: Every 2 min for 16 min, of: Single kettlebell overhead Reverse Lunges x 10 reps* @24/16kg * alternate hands, kettlebell in same hand as leg going back C: Every 4 minutes, for 16 minutes (4 sets), complete: Push Press x 10 reps @50/35kg Front Squat x 15 reps @50/35kg Box

05

Dec 2017

wod 20171205

“A: 2 set, of: Banded Goodmornings x 10 reps Air Squats x 15 reps Burpees x 5 reps B: 2 rounds of Back Squat @60/40kg: Max rep in 45 seconds Rest 45 seconds Max reps in 30 seconds Rest 30 seconds Max reps in 15 seconds Bar to the floor, rest 3 min * bar taken from the floor, rest with bar on the shoulders C: Work 20 sec, rest