WOD 20.12.2021

1A) T2B power, Stirict T2B 4×4

1B) T2B tech kipping feet raise 4×15

2. Buy in 50 UB Double unders

then

5 rounds for max volume (weight) in complex

2 split jerks

3 front squats

2 split jerks

3 back squats

rest 2 min between rounds

Try to go every round as heavy as possible

WOD 18.12.2021

1A) Hand stand 4x48s
1B) shrimp squat 4×16 alternating
2. 30 min PK
20 russian twists light weight
15 +15 s copenhagen plank
600m row or jog
40 walking lunges
30s HBH
30s ABH
20 light kb swings
10 scapular push ups

WOD 17.12.2021

1A) Back squat 3x3x85%

1B) Strict HSPU 3×10

2) For time

3000m air bike or bike erg

2000m row

1000m run

WOD 16.12.2021

• Push press 5x1x80%
• 15 min AMRAP

10 pull ups

20 DU

10 push ups

20 DU

10 sit ups

20 DU

10 air squats

20 DU

WOD 15.12.2021

• Snatch 10x3x60%
• 4 rounds M 2×22,5kg W 2x15kg

6 man makers

6 queen makers =man maker + squat clean and thruster aka cluster

12 alternating one hand kettlebell swings 24kg/16kg

rest 1 min between rounds

WOD 14.12.2021

• Hang clean + split jerk 5x(1+1) x 80% of clean and jerk 1RM
• For time

buy in 30 T2B

then

3 rounds

5 deadlifts 70kg/50kg

5 hang cleans 70kg/ 50kg

5 front squats 70kg/50kg

1 STOH 70kg/50kg

5 back squats 70kg/50kg

use of squat rack is not allowed.

WOD 13.12.2021

• Hang snatch + snatch balance 6x(3+3) x 50%
• 3 rounds for quality

6 pass throughs with 3s stop in l-sit

24 HBR

10m HS walk

4 bar MUS

WOD 11.12.2021

1A) Käsin seisonta 3x48s
1B) katkarapu kyykky 3×16 vuorojaloin
2. 30 min PK
10 rengas soutu
10 ilma kyykky
600m soutu
100 naru hyppy
30s lankku
30s+30s kylki lankku
20 wind shield wipers on the ground
20s aktiivinen roikunta + 20s passiivinen roikunta

WOD 10.12.2021

1A) Takakyykky 5x4x80%
1B) tiukka KSP 5×8
4 kierrosta
15 cal air bike
12 sivukyykkyä vuorojaloin
10 C2B
8 rengas dippiä

WOD 9.12.2021

• Push press 5x3x75%

10 min EMOM

5 mavea 140kg / 90kg