WOD
“No one should be alone on Christmas”
12:00 AMRAP
10 Dumbbell Bench Press (50s/35s)
10 Dumbbell Deadlifts (50s/35s)
Accessory
Mayhem Mini-Pump –Upper Body Posterior
3 Rounds
12 Double DB Prone Row @ moderate weight – maintain quality RPE 7
12 Inverted Skull Crusher @ moderate weight – maintain quality RPE 7
-Rest 2 min b/t rounds-
Strength
3 Position Power Clean (Ground, Below the Knee, Hang) 1x3
1 Power Clean + 1 Below the Knee Power Clean + 1 Hang Power Clean
- Complex is completed unbroken
- Work up to a heavy complex in 10-12 minutes
WOD
“Kanga Bangas"
5 rounds For Time:
12 Dumbbell Deadlifts (50s/35s)
9 Dumbbell Hang Cleans (50s/35s)
6 Dumbbell Shoulder to Overhead (50s/35s)
15/12 Calorie Air Bike
WOD
"Linda's Lungs"
For Time:
800 Meter Run
55 Dumbbell Deadlifts
800 Meter Run
55 Dumbbell Bench Press
800 Meter Run
55 Dumbbell Power Cleans
800 Meter Run
Dumbbells: (50's/35's)
Strength
Back Squat 4x6, same weight across
WOD
5 Rounds For Time:*
15 unbroken Dumbbell Push Press 20% of BW in each hand
12 Unbroken Dumbbell Reverse Lunges 20% of BW in each hand (6/side)
9 Unbroken Dumbbell Dead Lifts 20% of BW in each hand - all 4 heads of db must touch the ground on every rep.
*Each round must be completed as 36 unbroken reps, rest as little as possible between rounds
Magdalena wadowska
