WOD 12/12/2019
WOD by AMIN (for time)
100 Ground-to-Overheads
75 Bar Over Burpees
50 DU
WOD by AMIN (for time)
100 Ground-to-Overheads
75 Bar Over Burpees
50 DU
5 x 3 minutes AMRAPs
AMRAP 3′ :
Snatchs
AMRAP 3′ :
Double unders
AMRAP 3′ :
Clean and Jerks
AMRAP 3′ :
Box step ups avec KB en front rack (20/16 kg)
AMRAP 3′ :
Burpees
Warmup
2 rounds of
80m Run
60 JJ
40 air squats
20 Am. KB swings
10 Pushups
Metcon
4 Rounds for time
10 Deadlifts
15 Wall Ball
20 KB Jerks (10 per arm)
25 Sit-ups
300m run
3 RFT
50 Double Under
400 M Run
30 Russian Swing
For time : 21-15-9
Power clean
Front squat
Push-press
For Time (with a Partner)
200 Box Jump
150 Wall Balls
100 Ground-to-Overheads
75 Bar Over Burpees
50 DU per athelete !
5 rounds of
100m run
10 Power Snatch
10 Push Press
5 rounds of
10 KB Swing
20 Weighted Situps
Time cap 25′
30 snatchs
800 m run
60 trusters
800 m run
30 snatchs
Metcon
3 HSPU
6 KB Snatch (each arm)
12 OHS
24 KB swing
48 DU
96 situps
192m front rack lunges
96 situps
48 DU
24 KB swing
12 OHS
6 KB Snatch (each arm)
3 HSPU
WOD 14.5 – time cap 20′
21 – 18 – 15 – 12 – 9 – 6 – 3
Thrusters / Burpees
AMRAP 11′
40 wallballs
30 snatchs
20 bupees OTB
18SKILL
5 x 5reps Power Clean
AMRAP 15′
5 Power Cleans
10 Pushups
15 Box Jumps
AMRAP 15′
12 burpees LOTB
9 deadlifts
6 Hang power cleans
3 Push Jerks