WOD 251213
REST DAY!
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Friday 230126
CrossFit W.O.D Strength: Good Morning 10-10-8-8-8 Metcon: For Time: 15-12-9-6-3 Cals Row Thrusters #43/30kg Weightlifting Part 1: 5 sets: 2 Drop Snatch 45-55% Part 2: Tempo Snatch Snatch 5 x 1+1 60-75 % 7 x 0+ 1 80-100% Part 3: Clean first Pull TnG Clean Jerk 6
Thursday 220126
CrossFit W.O.D Strength: Weighted Dips 5x3 In B\W Sets: 6\6 1DB Bent-Over Rows @1231 Tempo Metcon: 4 Rounds For Time: 2 Rope Climbs 12 KB Swings #32/24kg 24 KB Goblet Squats CrossFit Endurance 8 Rounds For Time: 12\9 Cals Bike\15\12 Cals Row
Wednesday 210126
CrossFit W.O.D Strength: OverHead Squats 5-5-4-4-3-3 Mecton: E03:00MOMx6 Rounds: 8 Dual DB Devil's Press 2x22.5/15kg 16 Tuck-Ups 32 Double Unders CrossFit Strength Part A: Tempo Romanian Deadlifts 5x6 @32X1 TEMPO Part B: 3-4 Supersets: 4-6 Barbell Bent Over Rows + 12-15 Banded Triceps Extensions
Tuesday 200126
CrossFit W.O.D Strength: Push Press 5x5 @Build Up to A Heavy Set. Metcon: 14:00 Min AMRAP: 200M Run 8 Deadlifts #80/60kg 8 C2B CrossFit Endurance 36:00 Min AMRAP: 5 Wallwalks 10 2DB Hang C&J #2x15/10kg 20 WallBalls #10/6kg 30 Tuck-Ups