WOD 28.12.15
A) Back squat 6 x 2@90% Last heavy single
Then 20 reps@50% + 5kg
B) EMOM 12 Alternating minutes;
15 burpee
20 KB Swings@24/16
Rest 3 mins
EMOM 12.
Alternating minutes
30 Jumping lunges
10 C2B pull ups
A) Back squat 6 x 2@90% Last heavy single
Then 20 reps@50% + 5kg
B) EMOM 12 Alternating minutes;
15 burpee
20 KB Swings@24/16
Rest 3 mins
EMOM 12.
Alternating minutes
30 Jumping lunges
10 C2B pull ups
Snatch
3-3-3-3-3 @ 80 %
2 RFT
400 mt Run
45 Squats
30 Burpees
Back squat
4-4-4-4-4@75%
Fran
21-15-9
Thrusters
Pull ups
Bench press
1RM
12′ EMOTM
2 Power Snatch (50/30kg)
2 Pistol
2 V-Ups
For Time
21 – 18 – 15 – 12 – 9 – 6 – 3
Ring Dip
3 – 6 – 9 – 12 – 15 – 18 – 21
Overhead squats (30/20kg)
2 Rounds for max reps
1 min. bicycle cruches
1 min. flutter kicks
1 min. situps
7 RFT
4 Squat cleans (60/40kg)
8 Box jumps
5 rounds of:
:20 max unbroken strict C2B + max Strict Pull ups
1 minute rest between rounds.
The idea is to do as many unbroken strict C2B as possible. Then use the remaining time in the :20 to get as many strict pull ups as you can (these do not need to be unbroken).
18-15-12-9-6-3
KB swings
Deadlifts
Front squat
3-3-3-3-3@80%
17′ AMRAP
5 Burpees
10 Wall ball (9/6kg)
15 HR push ups
Snatch
4-4-4-4-4@75%
Buy in: 20 Burpees
5RFT
6 Push press (60/40kg)
12 T2B
Cash out: max reps Pull ups
Back squat
1RM
15′ AMRAP
10 KB swings (24/16kg)
20 Overhead plate lunges (20/10kg)
30 Sit ups
40 Double unders
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