(215) 291-2968 Tuesday - Dec 11, 2018

WOD 120118: Happy Holidays!


CrossFit: Teams of Two – For Time (RD 1) 10 Burpees (RD2) 15 Burpees 30 Push-Ups (RD 3) 20 Burpees 30 Push-Ups 50 GTO (45/25# plate) (RD 4) 30 Burpees 30 Push-Ups 50 GTO (45/25# plate) 100 Sit-Ups (RD5) 40 Burpees 30 Push-Ups 50 GTO (45/25# plate) 100 Sit-Ups 150 Air Squats RX+: Teams of

CrossFit:
Teams of Two – For Time
(RD 1) 10 Burpees
(RD2) 15 Burpees
30 Push-Ups
(RD 3) 20 Burpees
30 Push-Ups
50 GTO (45/25# plate)
(RD 4) 30 Burpees
30 Push-Ups
50 GTO (45/25# plate)
100 Sit-Ups
(RD5) 40 Burpees
30 Push-Ups
50 GTO (45/25# plate)
100 Sit-Ups
150 Air Squats

RX+:
Teams of Two – For Time
(RD 1) 10 Devil Press (35/25#)
(RD2) 15 Burpees
30 Push-Ups
(RD 3) 20 Devil Press (35/25#)
30 Push-Ups
50 GTO (75/55#)
(RD 4) 30 Devil Press (35/25#)
30 Push-Ups
50 GTO (75/55#)
50 GHD Sit Ups
(RD5) 40 Devil Press (35/25#)
30 Push-Ups
50 GTO (75/55#)
50 GHD Sit Ups
150 Air Squats

BootCamp:
“Partner Painstorm xix”
35 Min AMRAP
5 Hng Pwr Clean
5 Front sqt
5 Push press
5 Thrusters
Alternate Every Round
6rd- 250 Row/600 bike
12rd – 500m Row/1200m Bike
16 rd – 1000m Row/2400m Bike
20 rd – 500m Row/1200m Bike
24 rd – 250 Row/600 bike
Split bike/row however

Weightlifting:
Technique:
Snatch
Build up to a heavy Single – then
(2) 1 x @ 80%, 1 x @ 85%, 1 x @ 90% – of the days best
* No more than 20 Minutes

Clean & Jerk
Build up to a heavy 1+1 – then
(2) 1+1 x @ 70%, 1+1 x @ 75%, 1+1 x @ 80% – of the days best
* No more than 20 Minutes

Power:
BACK SQUAT
(3) 10 x @ 60% of a 1 RM

BENCH PRESS
(3) 10 x @ 60% of a 1 RM

ACCESSORIES FOR ALL:
SUPER SET THESE: 2 Sets of 10 reps for each
Suitcase Weighted Box Jumps (as high as possible)
Incline DB Bench Press @ AHAP
Suitcase Weighted Reverse Lunges @ AHAP
Incline DB Chest Flies @ AHAP

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