WOD 15-12-18
Alternating Tabata
1: Boxjumpovers 24”/20”
2: Toes to Bar
3: Cal Ski/Bike
4: Power Clean 40/30kg Comp 60/40kg
Build-up: Individually adjusted by coach
WOD 14-12-18
40 min of Work:
5 Benchpress 60/40kg Comp 100/70kg
2x 5 Bent over Rows AHAP
2x 20m Sled pull & drag AHAP
Build-up: Individually adjusted by coach
WOD 13-12-18
6 rounds EACH for time
(Rest “as needed” between Rounds)
250m Row
20 Kettlebell Swings 24/16 kg Comp 32/24kg
3 Front Squats (from rack) 60/40kg Comp 100/70kg
*Warm-up: 9 min EMOM; Min 1 Row, Min 2 KB Swings, Min 3 Front squat. Build up speed and weight each round. Starting on 70% of your workout pace, ending on or close to workout pace in the 3rd round. If you need more time to build up; use the first (two) rounds of the workout as an extended warm-up. Time left? Add another round. Total trainingtime including warm-up should not exceed 1 hour.
Build-up: Individually adjusted by coach