Tabata back squats, 25 | 40 kg.
Rest 1 minute
Tabata L-sit
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata handstand hold
Rest 1 minute
Tabata row
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For L-sit and handstand hold, count the number of seconds maintained in the hold.
21. detsember – näeme hommikul kell 10.00
23. detsember – tavapärane tunniplaan
24. detsember – kell 10.00 Jõulueri, õhtul box suletud
25. detsember – box suletud
26. detsember – box suletud
27. – 30. detsember – tavapärane tunniplaan
31. detsember ja 1. jaanuar box suletud
2. jaanuar – we are back!!!!
Complete as many rounds as possible in 20 minutes of:
5 strict chest-to-bar pull-ups
10 ring push-ups
20 box step-ups
DT
5 Rounds For Time
12 Deadlifts (70/47 kg)
9 Hang Power Cleans (70/47 kg)
6 Push Jerks (70/47 kg)
Annie on Rope
50-40-30-20-10
Double Unders
Sit Ups
After every Set of Sit Ups peform 3 Rope Climbs
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)
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.
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
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