WOD 15.12.15
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
WOD 14.12.15
Back squat
1RM
15′ AMRAP
10 KB swings (24/16kg)
20 Overhead plate lunges (20/10kg)
30 Sit ups
40 Double unders
12.12.15
Rope Climb
3×5 scaled appropriately
For time
25 Double unders
25 Box jumps
25 KB sumo high pulls
25 Back extensions
25 Push-ups
25 Dumbbell snatch, each arm
25 Broad jumps
25 KB swings
WOD 11.12.15
AMRAP in 4 minutes
20 bicycles (l + r = 1 rep)
15 butterfly position situps
10 double crunches
Push press
1-1-1-1-1@90%
Elizabeth
21-15-9 for time
Clean (60kg)
Ring Dips
WOD 10.12.15
Deadlift
3-3-3@85%
9′ AMRAP
10 Pull ups
10 KB swings (24/16kg)
10 Box jumps
WOD 9.12.15
Front squat
4-4-4-4-4@80%
Team WOD
For time
400 Squats
300 MB sit-ups (9/6kg)
200 Ground-to-overhead (30/15kg)
100 Burpees
The team can only have ONE participant “working” at a time.
The team has to complete ALL air squats before moving onto the next phase of situps, etc.
Teammates do NOT have to do equal work.