Treeningukava/ WOD

WOD

Annie on Rope

50-40-30-20-10
Double Unders
Sit Ups
After every Set of Sit Ups peform 3 Rope Climbs

WOD

Complete as many rounds as possible in 12 minutes of:
250/200-m row
100-m farmers carry
15 dumbbell front squats
♀ 10 kg dumbbells
♂ 15kg dumbbells

FOR QUALITY
3 Position Power Snatch
Build to a Heavy Complex

AMRAP 3:
8 Lateral Burpees over BB
12 Power Snatches (30/20 kg)
Rest 3 Minutes
AMRAP 3:
8 Lateral Burpees over BB
8 Power Snatches (40/25 kg)
Rest 3 Minutes
AMRAP 3:
8 Lateral Burpees over BB
4 Power Snatches (50/35kg)

On the twelfth day of CrossFit my coaches gave to me…..

As with last year, we are taking one element from each WOD from the past 11 days and building another epic version of our own 2019 12 Days WOD

For Time
1 Double Unders 20 reps
2 Power Snatches 35/20 kg
3 Back Squats 35/20 kg
4 Thrusters 35/20 kg
5 Box Jumps
6 Overhead Squats 35/20 kg
7 Burpees
8 Clean ja Jerks 35/20 kg
9 KB Swings
10 Wallballs
11 Toes to Bar
12 Deadlifts 35/20 kg
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1.

On the eleventh day of CrossFit you have voted for…

ADRIAN

7 Rounds For Time
3 Forward Rolls
5 Wall Climbs
7 Toes-to-Bar
9 Box Jumps (XL/L)

last time performed 05.12.18

On the tenth day of CrossFit my choaches gave to me….

Fight Gone Bad Style in Teams of 2!
Only one person working at a time
2 Minutes on each station alternating as needed between the two for the best possible score!
3 Rounds of:
Station 1: *Pull*
Station 2: Wallballs 9/6 kg
Station 3: Box Jump Overs
Station 4: Alt Db Snatches 22/16kg
Station 5: Calorie Row
– Rest 1 Minute between rounds

*Pull*

Option 1: Muscle Ups – 1 Fully completed Rep is worth “3 reps”
Option 2: Pull Up – 1 Fully completed Rep is worth “2 reps”
Option 3: Ring Row (must be in line with the rig) – 1 Fully completed Rep is worth “1 rep”
– Ring and Bar Muscle Ups are allowed!
– You can have a mixed team, aka one person doing Muscle Ups and other doing pull ups
– You can ONLY swap movements from round to round

On the ninth day of CrossFit my coaches gave to me….

Bad Carma

For Time
50-40-30-20-10 reps of barbell curls (20/15 kg)
10-20-30-40-50 reps of kb swings (24/16 kg)

On the eight day of CrossFit  my coaches gave to me…..

Gwen

15-12-9 Reps for Load
Clean-and-Jerks (unbroken)

Rest as needed between sets
Score is weight used for all three unbroken sets. Each set must be unbroken (touch and go at floor) only; even a re-grip off the floor is a foul. Use same load for each set.

On the seventh day of CrossFit my coaches gave to me….

Open 12.1 Workout
Complete as many reps as possible in 7 minutes of burpees.
This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

On the sixth day of CrossFit my coaches gave to me

Nancy
5 rounds:
400 m run
15 overhead squats 42.5/30kg

WOD toimub väljas, arvesta riietuse ja jalanõudega!