Goblet clean to Squat and Press
KB Swings
Clock lunges
SA SL Plank (+Row)
Curve
TRX reverse flyes

Round 1
30 on 15 off x2/ station (9 min)
1 min Break
Round 2
40 on 20 off x2/ station (12 min)
1 min break
Round 3
45 on 25 off x2/ station (14 min)

Workout of the Day
A.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1.1
(rest 10 seconds between singles)
Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

B.
For time:
5 Power Snatches (155/105 lbs)
10 Box Jump-Overs (24″/20″)
10 Power Snatches (145/100 lbs)
20 Box Jump-Overs (24″/20″)
15 Power Snatches (135/95 lbs)
30 Box Jump-Overs (24″/20″)

Athletes may only use one barbell, and must switch out their own weights.

In 10 minutes:

21 x Cleans (42.5/30kg)
21 x T2b
15 x Cleans (62.5/42.5)
15 x T2B
9 x Cleans (75/47.5)
9 x T2b
6 x Cleans (82.5/52.5)
6 x T2B
3 x Cleans (92.5/57.5)
3 x T2B
1 x Clean (100/62.5)
ME x T2B

Sumo deadlift 4x3x80%

Snatch complex OTM 15 min

3 RDS:
2:00 ME DU
1:00 Rest
2:00 ME Power Clean 3/4 Body Weight
1:00 Rest

Workout of the Day

A little holiday treat, Invictus style. Perform the movements to the tune of “12 Days of Christmas”

1 – 100 Meter Run or 25 Double-Unders
2 – Power Cleans (135/95 lb.)
3 – Ring Dips
4 – Dumbbell Ground to Overhead (45/30 lb.)
5 – Burpees
6 – Toes to Bar
7 – Push-ups
8 – Box Jumps
9 – Kettlebell Swings (32/24 kg)
10 – Pull-ups
11 – Front Squats (135/95 lb.)
12 – Shoulder to Overhead (135/95 lb.)

PS:

Jeśli macie ochotę na małą świąteczną masakrę w postaci WOD to przesyłam instrukcje wykonania:
1 runda: 1 ćwiczenie (tj. "1" - 100 m RUN lub 25 DU)
2 runda: 2 ćwiczenia (tj. "1" - jak wyżej + "2" - 2 power clean)
3 runda: 3 ćwiczenia (tj. "1" - jak wyżej + "2" jak wyżej + "3" - 3 ring dips)
...
12 runda: 12 ćwiczeń (tj. "1" jak wyżej + 2/3/4/5/6/7/8/9/10/11 + "12" tj. 12 shoulder to Overhead)

Powodzenia!

AMRAP
EAT

7 rounds for time of:
- 7 HSPU.
- 7 Thrusters (60/40Kgs) (45/25 kgs).
- 7 Knees to elbows.
- 7 Deadlifts (110/75 Kgs) (75/50 kgs).
- 7 Burpees.
- 7 Kettlebell Swing (24/16 Kgs) (16/12 kgs),
- 7 Pull Ups.

10 weighted pull ups15kg/5kg
then 3 rounds
10+10 KB clean and jerk 24kg/16kg
20 kb swings24kg/16kg
then
10 weighted pull ups15kg/5kg