WOD – Page 3 – Anywhere Fit

Sunday 12/28

50 Min Time Cap

800m Run
40m Walking Lunges 45/25
40 deadlifts 95/65
20m Sled Push/Pull 180/135
600m Run
30m Walking Lunges 45/25
30 deadlifts 95/65
20m Sled Push/Pull 180/135
400m Run
20m Walking Lunges 45/25
20 deadlifts 95/65
20m Sled Push/Pull 180/135

3 Rounds

200m Run
10m Walking Lunges 45/25
10 deadlifts 95/65
20m Sled Push/Pull 180/135

Saturday 12/27

WARM UP

5:00 pizza delivery

5:00 bike

3 rounds:

10 glute bridges

10 kip swings

3 rope climbs to standing

SKILL

Rope climb technique

*Complete 5-10 ascents

WORKOUT OF THE DAY

15:00 AMRAP:

1000 meter C2 bike

7 kb swings

7 pull ups

RX: (24kg/16kg)

Lv2: (32kg/24kg)

*Add 7 reps to kb and pull ups each round. Score total reps completed.

Friday 12/26

WARM UP

3 rounds:

10 meter toy soldier

10 meter reverse bear crawl

10 meter burpee broad jump

SKILL

Accumulate 100 handstand shoulder taps

WORKOUT OF THE DAY

2:00 AMRAP/3:00 rest x 5 rounds:

10 toes to bar

10 box jump over

10 snatch

RX: (24/20) (75/55)

*Emphasize efficiency and quick transitions. Athletes should pick up right where they left off the previous round. Score total reps.

Foundations(X)

SKILL

Front squat

5 x 5

WORKOUT

3 rounds for time:

300 meter ski

600 meter row

900 meter bike

*25:00 ttime cap.

Thursday 12/25

MERRY CHRISTMAS!!!

Wednesday 12/24

WARM UP

Have athletes warm up while they are setting up stations for the WOD

SKILL

N/A

WORKOUT OF THE DAY

12 DAYS OF CHRISTMAS

*Perform like the song

1 heavy sled push (10 meters)

200 meter ski

3 burpee broad jump

40 meter farmer carry (24kg/16kg)

5 single DB devil press (50/35)

6 double KB walking lunges (24kg/16kg)

7 calorie bike

8 box step over (24/20)

9 wall balls (20/14)

10 medball situp (20/14)

1100 meter row

1200 meter run

*90 minute time cap.

Tuesday 12/23

WARM UP

EMOM 10:00:

1) :15 bike sprint

2) 3 deadlift + 3 muscle clean + 3 front squat

SKILL

Clean pulls

5 x 3

*Build to 105% 1RM

WORKOUT OF THE DAY

E2MOM 20:00:

Power clean + hang power clean + hang squat clean + 2 front squat + 1 jerk

*Strength stimulus. Jerk will most likely be the limiting factor. Complex must be unbroken. Build to heaviest weight.

Foundations(X)

SKILL

Push press

5 x 5

WORKOUT

20:00 AMRAP:

5 push ups

10 ring rows

15 wall balls

*Score rounds + reps.