In Crossfit, WOD

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PERPETUA FOOD DRIVE THIS WEEK!

PLEASE DONATE ANYTHING YOU CAN FOR A GREAT CAUSE!

GIVE A FAMILY IN OUR COMMUNITY A CHRISTMAS TO REMEMBER!

Monday

Oly Intense
Four or Five sets of:
(Full or Power) Clean x 1.1.1
(rest 10 seconds between singles)
Rest 2-3 minutes

Benchmark WOD – Girl 3
“Elizabeth”
Complete rounds of 21, 15 and 9 reps for time of:
60/40kg. Cleans (Power Clean is OK)
Ring Dips
(Please note , use Bar Dips or Strict Push ups as a scale for Ring Dips)

Tuesday

Strength
Four sets of:
Front Racked Alternating Reverse Lunges x 8-10 reps each leg @ 10X1
Rest 90 seconds
Weighted Pull-Ups x 4-6 reps @ 2110
Rest 90 seconds

WOD
For time:
40 Wall Ball Shots
20 Burpees
30 Wall Ball Shots
15 Burpees
20 Wall Ball Shots
10 Burpees
10 Wall Ball Shots
5 Burpees

Wednesday
Strength
Thurster
3-2-1-1-1

And then

Benchmark WOD – Girl 4

“Fran”
21-15-9
Thruster (42.5/30kg)
Pull up

Thursday

Skill
Take 10-12 minutes to practice three gymnastics skills of your choice.Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…

WOD
Five rounds for time of:
10 HSPU/3xWall Climbs/10 DB Seated Press
20 Kettlebell Swings (32/24 kg)
30 Anchored Sit-Ups
40 Double-Unders

Friday

12 Days of Xmas WOD Perpetua style + xmas party

Perform the movements to the tune of “12 Days of Christmas”
1 – 100 Meter Run
2 – Power Cleans (60/40kg)
3 – Ring Dips
4 – Deadlift (60/40kg)
5 – Burpees
6 – Toes to Bar
7 – Push-ups
8 – Box Jumps
9 – Kettlebell Swings (32/24 kg)
10 – Pull-ups
11 – Front Squats (60/40kg)
12 – Shoulder to Overhead (60/40kg)

Saturday

30 MINS MOBILITY AND RESTORATION

Then

Benchmark WOD – Girl 5
“Helen”
Three rounds for time of:
Run 400 Meters
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

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