Immagini

AMRAP 18:
3 Kettlebells Swings 24/16
3 Box Jump Overs 60/50
200m Run
6 Kettlebells Swings 24/16
6 Box Jump Overs 60/50
200m Run
9 Kettlebells Swings 24/16
9 Box Jump Overs 24/16
200m Run

Climbing by 3’s until cap.

AMRAP 7
15 Push Press 62/44
15 Push Press 72/48
AMRAP Push Press 90/62

rest 3 minutes

AMRAP 7
15 Front Squats 62/44
15 Front Squats 72/48
AMRAP Front Squats 90/62

rest 3 minutes

AMRAP 7
15 Hang Power Cleans 62/44
15 Hang Power Cleans 72/48
AMRAP Hang Power Cleans 90/62

5 Rounds, On the 4:00
12 Toes to Bar
16 Deadlifts 62/44
20/14 Calorie Row

AMRAP 15:
60 Double Unders
30/21 Calorie Row
15 Overhead Squats 52/38y

Rest Day!

For time:

40 KB Swings/10 Toes-to-bar
30 KB Swings/20 Toes-to-bar
20 KB Swings/30 Toes-to-bar
10 KB Swings/40 Toes-to-bar

KB: 24/12kg

Back Squat 3-3-3-3

Then

5k Row

Bench Press: 3-3-3-3

Then

For Time:

21-15-9
Calorie Row
Chest to Bar Pull Ups

Sumo Deadlift: 3-3-3-3

Then

5 Rounds For Time:
20 Burpees
20 Box Jump Overs 60/50cm

Rest 1 minute between rounds

Xmas WOD

“Fran”

21-15-9

Thrusters 44/34

Pull-Ups