Monthly Archives: December 2015

WOD 241215

 
’12 days of Christmas’

1 Loop
2 Rope climbs
3 Snatches 60/40
4 Muscle ups(bar or rings)
5 Clean and Jerks 60/40
6 Burpee box jump overs 24/20
7mt Push sled 80/60
8 Kettlebell Swings 24/16
9 Reverse burpees
10 Knees to elbows
11 Handstand push ups
12mt Handstand walk

WOD 221215

Warm up

At least 5 minutes of the 5 way shoulder mobility drill

3x

30 double unders
10 ring rows
10 push ups

WOD

A. Weighted Pull up 5-5-5-5-5
B. Weighted dips 5-5-5-5-5
C. Air Dyne/Rower/Double unders
30secs on/1min rest
3 rounds total calories and skips.

WOD 211215

Warm up

4x

10 calorie airdyne
5 reps of the low squat progression
10 superman/hollow (on the pull up bar)
5 wall slides (5 seconds up and 5 seconds down)

WOD

A.

400mt run
20 Lunges(behind the head)50/30
15 Shoulder to overhead 50/30
12 Toes to bar
400mt run
20 Front rack lunges 50/30
15 Shoulder to overhead 50/30
12 Toes to bar
400mt run
20 Overhead lunges 50/30
15 Shoulder to overhead 50/30
12 Toes to bar

B.

5RM Sumo deadlift

WOD 181215

Warm up

athlete’s choice

Partner WOD

2 rounds for total reps

3 minutes of burpee box jumps 20”
3 minutes of thrusters 60/40

3 minutes rest

3 minutes of deadlifts 100/70
3 minutes pull ups

3 minutes rest

3 minutes wall balls 9/7
3 minutes v-ups

3 minutes rest

one person works at a time

WOD 171215

Warm up

4x

10 reps of the deep squat progression (see video)
5m seal walk (forward)
10 hamstring floss reps
5 strict pull ups

WOD

Alternate every minute on the minute for 40 minutes

1. 40 double unders
2. 10 front squats 43/30
3. 20 calorie row
4. 10 shoulder to overhead 43/30
5. 1 loop

move through circuit style

WOD 151215

Warm up

3x

3 shrugs
3 high pulls
3 muscle snatches
3 overhead squats
3 hang squat snatches
3 squat snatches

WOD

A: EMOM for 24 minutes

0-8: 1 power snatch + snatch balance + OHS
8-16: 1 hang squat snatch (knees) + 1 hang squat snatch (below knee)
16-24: 1 squat snatch

B: 3 sets of

10 glute ham raises
Rest 60 to 90 seconds
15 banded good mornings
Rest 60 to 90 seconds
10 weighted hip extensions with a barbell (work up to a challenging weight)
Rest 60 to 90 seconds

https://www.youtube.com/watch?v=md08T9FJcRk

WOD 141215

Warm up

4x

10 calorie row
10 standing hip circles (both ways)
10 scapular pull ups (emphasise push on the bar)
10 superman rocks

WOD

For time

10-9-8-7-6-5-4-3-2-1

KB Burpee deadlift 48/32 (2x 24/16)
Toes to bar
Double KB swings (Russian) 48/32 (2x 24/16)

40 double unders between rounds

WOD 121215

Warm up

500m row, then

3x

10m seal walk
10 hollow rocks
10m bear crawl
10 superman rocks

Grid races

Race 1.

4 X Sled push 60
4 Wall walks
4 muscle ups
4 X 10mt farmer carry 60/30

Race 2.

10 Cal air dyne
6 Deadlifts 100/70
6 Box jump overs 30″/24″
6 X Sled push 60

WOD 111215

Warm up

Athletes choice

Partner WOD

Run block A
300 double unders
30 Clean and jerks 70/50
30 fitball leg raises (holding ball with your feet)exchange with your partner, holding onto your partners forearms.
Run block B & C
300 double unders
30 Snatches 70/50
30 fitball leg raises
Run block A, B & C

WOD 101215

Warm up

3x

10 Hamstring floss reps (each leg)
10 scapular pull ups (emphasise push on the bar)
10 pistols to 20″ box (each leg)
10 scapular push ups

WOD

A: “Cindy” courtedy of CFHQ

20 minute AMRAP of

5 pull ups
10 push ups
15 squats

B: 1RM Hang clean/Push press