Week 50: 12 - 16 December

Monday, 12 December

Skill: Rowing Form

WOD: Rowing Interval

200m row
20 sec rest
200m run

3 min rest

400m row
40 sec rest
200m run

3 min rest

600m row
60 sec rest
200m run

3 min rest

800m row
80 sec rest
200m run

Tuesday, 13 December

Warmup: thrusters

WOD: 1/2 'Kalsu'

50x Thrusters @ 135/95

*Every minute starts with 5 burpees


Wednesday, 14 December

Strength: Back Squat
10-5-3-3-1-1-1RM

WOD: AMRAP 12
3-6-9-12-...
Cal Row
Goblet Squat (53/35)
Abmat Situp


Thursday, 15 December

Strength: Press Complex 12 min
EOMOM: 2x push press + 2x Push Jerk

WOD: alternating Tabata 
Double unders
slam ball

1 min rest

double unders
Wallball shots


Friday, 16 December

Skill: Gymnastics skills 40sec work/20 sec rest

HS Skill: 3 Rounds min 1: hollow hold to superman roll min 2: handstand weight shift/shoulder taps min 3: slow bar Kip min 4: wall-facing handstand hold/handstand walk attempt

2-3 min rest

Muscle-up Transitions; 3 Rounds: min 1: Kipping & pull min 2: floor Transitions min 3: Ring Rows min 4: Dips