PartnerWOD
In teams of 3 perform the following
200 Front Squats 60/40kg
200 Shoulder 2 Overhead 60/40kg
200 Burpees
200 Pull Ups

A
- Run as many mts in 25' (Só conta voltas completas - 400m)

Rest 3'

B1
- Max Ring Dips Strict 1'
Rest 1'
- Max Ring Dips Strict 1'
Rest 1'

B2
- Max Squats Feet Together 1'
Rest 1'
- Max Squats Feet Together 1'

#MetCon | 5 rounds for time of:

• 10 pike push-ups
• 10 double unders/40 single unders
• 40 flutter kicks
• 10 double unders/40 single unders

5 Power Cleans
5 Front Squats
5 Jerks
5 Attempts at a Max Weight for the unbroken sequence
When finished your final set
Row 2K

Start up
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jump rope

3rds(8)
8-12 rkbs
8-12 db strict press
8 back extension

Power(16)
bench/strict (work up to 10 hvy)
overhead squat-4x4
deficit deadlift 6x1

Metcon/Metcon-comp(20)
50 du's
50 sit ups
25 hrpu
40 du's
40 sit ups
20 hrpu
30 du's
30 sit ups
15 hrpu
20 du's
20 sit ups
10 hrpu
10 du's
10 sit ups
5 hrpu
metcon-sub single unders x3 if you can't hit double unders

Finisher
50 kneeling crunch
1 min hip opener per
25 w raise

Focus #1: 2 Push Presses + 2 Push Jerks
5 sets x 1 rep @ 65% of 1RM Clean and Jerk

Focus #2: Toes to Bar E2MOM unlimited
(Go up in 2s until you cannot complete round)
L1- knees as high as possible; L2- toes to bar; L3- knees to elbows)
Minute 0 – 2
Minute 2 – 4
Minute 4 – 6
Minute 6 – 8
Minute 8 – 10
Minute 10 – 12

Minute 12 – 14
Minute 14 – 16
… So on and so forth…

Score: Weight / Highest Minute Completed

Skill: Harjoittele käsilläkävelyä/käsilläseisontaa 15 min

Conditiong
For 40 min, every 2 min
1)
Row 250 m
high box jump x 10
2)
Wall ball x 20
Rope climb x 2
3)
GHD sit ups x 15
Man makers x 5 (bur
4)
Double unders x 40
toes to bar x 10
5)
Box step up KB x 12 (yhdellä kahvakuulalla. Kuula ponnistavan jalan puoleisessa kädessä, 6/6)
Single leg KB deadlift x 12 (6/6)

On the first day of Christmas Fuel gave to me...

1.5 minutes per station
20s between stations
1 minute between rounds
2 rounds

1 / box overs
2 / renegade row rotation
3 curve
4 DB Snatch - Snatch lunge
5 hollow rocks
6 jumping pull ups
7 skier
8 / mountain climber
9 in and out goblet jump squat
10 TRX PIstol
11 weighted crunch
12 TRX Rows

1 partner is working one partner is resting alternating after the allotted number of reps. Each time one partner completes reps = 1 point.

Count total points in second round. Prizes awarded.

A.
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – Front Squat x 6-8 reps @ 3011
Station 2 – Ring Rows x 8-10 reps @ 2111

B.
Three sets for max reps of:
60 seconds of Wall Ball Shots
Rest 60 seconds
60 seconds of Push-Ups
Rest 60 seconds
60 seconds of Box Jump-Overs
Rest 60 seconds

Start up
stretch(4)
choose one: 2 min of airdyne, row, 400m run, 500m row

3rds(8)
8-12 push ups(full r.o.m)
3-6 strict pull ups(2sec hold)
10 superman

Power(18) choose one or two
bench press-5-4-3-2-1 climb
deficit dead- work up to hvy single
pause squat 5x2 with 2 sec pause

Metcon
20/10 x8 per
row(cals)
squat(reps)
rope slam(reps)

Metcon-comp
20/10 x8 per
du's(reps)
pistol squats(reps)
row(cals)

Finisher
50 bfsu
1 min samson stretch