WOD (9-16 december 2019)

Opdateret: feb. 24



MANDAG


Skill drills for:

Cluster Thrusters

Chest 2 Bar Pullups B.


“The Rahr”

21-15-9

Cluster Thrusters 50/35

Chest 2 Bar Pullups


TIRSDAG


A.

Front Squat

8-6-4-8-6-4

Waveloading


B. AMRAP 18

1 Rope climb

6 Boxjump Overs

9 Burpees

12 Cal Row

15 Hang Power Cleans 45/30kg

- 45 sec. rest



ONSDAG


A. Gymnastic

Skill Drills for:

Hand Stand / Handstand Walk


B. AMRAP 10

In Teams of 2

2 x Handstand obstacle course* (one time each)

6 Syncro Toes 2 Bar

12 Syncro KB Cleans 24/16kg

*Kan laves som trillebør


C. AMRAP

10 In Teams of 2

400m roning

40 cal. Assault bike

80 Double Unders


TORSDAG


A.

Shoulder Press

3-3-3-3 +

80% 1RM


B.

“Atomic Annie meets Cindy”

50 Atomic Situps

5 Rounds Cindy

40 Atomic Situps

4 Rounds Cindy

30 Atomic Situps

3 Rounds Cindy

20 Atomic Situps

2 Rounds Cindy

10 Atomic Situps

1 Rounds Cindy


1 Round Cindy:

5 Pullups

10 Pushups

15 Airsquats


Timecap: 24 min


Competition: T2B i stedet for Atomics



FREDAG


A.

Clean & Jerk skill drills


B. “Grace”

30 Clean & Jerk 60/40kg


Timecap: 6 min


C.

21-15-9

One Armed DB Cleans 22,5/15kg

DB Squats 22,5/15kg

Buy in & Buy out: 45 Double Unders Timecap 10 min



LØRDAG


A. 10 min mobility for overhead squats


B.

5 Rounds for time:

8 OH Squats 45/30kg

12 Over The Bar Burpees

- 30 sec. rest -


Buy in + Buy out: 100 DU/ 400m row


Halvdelen laver 100 DU som buy in og halvdeleb 400m row som buy in og bytter så til buy out.


SØNDAG


A.

4 sets

8 RFE Split Squats (on each leg)

8 Barbell Hip Thrusts (1 sec hold in top position)


B.

AMRAP 6 300/250m row

Max rep: Hand Release Pushups


C.

AMRAP 6 35/28 cal assault bike

Max Rep: Russian Swings 32/24kg


D.

AMRAP 6 750 Airsquats

Max Rep: Burpees

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