WODS

19 12 2017 – Tuesday – EIKCAJ

SWOD
EMOM12
1) 4 Negative Chin Ups
2) 4 Chin Ups (2-3-2)
3) 4 Pull Up
4) 20s Ext. Plank Hold
—————
EMOM5
6 Hang Squat Clean + 2 Power Jerk
5 Hang Squat Clean + 3 Power Jerk
4 Hang Squat Clean + 4 Power Jerk
3 Hang Squat Clean + 5 Power Jerk
2 Hang Squat Clean + 6 Power Jerk
—————
EIKCAJ
30 Pull Up
50 Thruster 20/15
1000m Row

18 12 2017 – Monday – Deadlift

Deadlift (Wendler) 3 Rep
All lifts at 90% of 1RM
Warm Up
5@ 40%, 5@ 50%, 5@ 60%
Working Sets
3@ 80% 3@ 85%, 3+@ 90%
—————
METCON
5RFT
15 Deadlift 70/50
25 Ab Mat Sit Up

16 12 2017 – Saturday – 12 Days Of Christmas

12 Days Of Christmas
(1,2-1, 3-2-1, 4-3-2-1 etc)
1 Power Snatch 52/35
2 Strict Pull Up
3 T2B (V Up)
4 Power Clean
5 S2O
6 HSPU
7 Deadlift
8 Am Swing 24/16
9 OBB
10 Front Squat
11 Front Rack Lunge
1200m Run

Compare to 17/12/2016

15 12 2017 – Friday – Bench Press

Bench Press (Wendler) 3 Rep
All lifts at 90% of 1RM
Warm Up
5@ 40%, 5@ 50%, 5@ 60%
Working Sets
3@ 80% 3@ 85%, 3+@ 90%
—————
METCON
AMRAP 13
55 Burpee
55 Pull Up
500m Run
55 HSPU

13 12 2017 – Wednesday – Front Squat

Front Squat (Wendler) 3 Rep
All lifts at 90% of 1RM
Warm Up
5@ 40%, 5@ 50%, 5@ 60%
Working Sets
3@ 80% 3@ 85%, 3+@ 90%
—————
METCON
Tabata (8 Rounds each)
20s Back Squat 20/15
10s Rest
20s Dubs
10s Rest

3mins Rest

Tabata (8 Rounds each)
20s KB Snatch 24/16
10s Rest
20s HSPU
10s Rest

12 12 2017 – Tuesday – Rings

SWOD
EMOM 3×3
10 Strict T2B
15 Ring Push
—————
METCON
3RFT
10 Power Snatch 52/35
20 Box Jump Over 24/20
30 Wall Ball

11 12 2017 – Monday – Strict Press

Strict Press (Wendler) 5 Rep
All lifts at 90% of 1RM
Warm Up
5@ 40%, 5@ 50%, 5@ 60%
Working Sets
5@ 65% 5@ 75%, 5+@ 85%
—————
METCON
AMRAP 15
60 Double Unders
400m Run
15 OHS 52/30

09 12 2017 – Saturday – Jones Worthy

Jones Worthy
80 Air Squats
40 Kettlebell Swings
26/16
20 Pull-Ups
64 Air Squats
32 Kettlebell Swings
16 Pull-Ups
50 Air Squats
25 Kettlebell Swings
12 Pull-Ups
32 Air Squats
16 Kettlebell Swings
16 Air Squats
8 Kettlebell Swings
4 Pull-Ups
8 Air Squats
4 Kettlebell Swings
2 Pull-Ups

08 12 2017 – Friday – Deadlift

Deadlift (Wendler) 5 Rep
All lifts at 90% of 1RM
Warm Up
5@ 40%, 5@ 50%, 5@ 60%
Working Sets
5@ 65% 5@ 75%, 5+@ 85%
—————
METCON
Every 4mins for 20mins
12 Pull Up
16 Deadlift 60/45
200m Run