WOD 17.12

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Christmas time schedule at end of this post. UPDATED!

Monday

EMOM 12:
1: 3 x front squat
2: 6 x back squat

Athletes choose loads, same for both squats.

Metcon:
AMRAP 12
10 wall ball
8 KBS 24/16
6 T2B
4 burpee

Tuesday

HSPU work for 15 mins

Metcon:
EMOM 30
1: x ring dips / box dips
2: 10-15 cal bike/row/ski
3: x pull ups
4: 10-15 cal bike/row/ski
5: rest

Wednesday

EMOM 12:
1: 4 x press
2: 8 x push press

Athletes choose loads, same for both presses.

Metcon:
“Barbell Baby 2.0”
20 thruster
30 front squat
20 push press
30 back squat
RX: 45/30

Olympic: Snatch

Thursday

“LYNNE 40100”
5 rounds for reps:
floor press (male: bodyweight, female: 75% of bw)
strict pull ups

Straight from floor presses to pull ups, rest as needed between rounds.

Friday

Metcon:
“12 days of Christmas”

Saturday

Team WOD 11:00.

24-25.12. – Box closed. Happy holidays!
26.12 – “Pigs melting” – WOD 12:00 & 13:00
27.12 – Olympic 10:00, WOD (S) 16:00, 17:00

28.12 – WOD 10:00, 16:00, 17:00

29.12 – Team WOD 11:00

31.12 – WOD 2019 10:00, 16:00

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