WODs 241208 - 241214

 12/8-12/14

Monday:

Barbell Complex

Seven rounds for loads of:

2 Dead-Lifts

2 Squat Cleans

2 Front Squats

2 Shoulder Presses

2 Push Press

2 Push Jerks

2 Back Squats

2 Overhead Squats

Rest 2 minutes between rounds.

Do not rest the barbell on the ground. If you rest the barbell on the ground then there is a 200 meter run penalty that must be completed before resuming. Try to increase the load on each round.


Tuesday:

Strength:

Hang Power Clean

5 x 3 reps @ 80% of 1RM

WOD

12 minute AMRAP

100 Double unders

50 Air Squats

40 Burpees

30 Wall Balls (20/14)

20 Toes To Bar

10 Strict Handstand Push-ups

5 Ring Muscle ups


Wednesday:

Strength:

Back Squat

5 reps @ 65%,70%,75%,80%,85%

WOD:

For time:

7 rounds of:

6 Chest To Bar Pull-ups

6 Squat Cleans (155/105)

6 Box Jumps (30/24)


Thursday:

Strength:

Shoulder Press

3 reps @ 65%,70%,75%,80%,85% of 1RM

WOD:

For Time

50 Devils Presses (pick weight)


Friday:

Strength:

Pause Front Squats

5 x 3 reps @ 75% of 1RM

WOD:

21-15-9 rep rounds for time:

Sumo Dead-lift High Pull (95/65)

Ring Dips


Saturday:

For Time:

50 Kettlebell Swings (55/35)

40 Box Jumps (24/20)

30 Pullups

20 Snatches (95/65)

Run 400m

20 Snatches

30 Pullups

40 Box Jumps

50 Kettlebell Swings

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