WODs 241215 - 241221

 12/15-12/21

Monday:
Strength:
15 minutes to establish a 1RM Dead-lift
WOD:

4 Rounds
1 minute: Air Bike, Max Calories

Rest 15 seconds

1 minute: Max Rep Wall Balls (20/14)

Rest 15 Seconds


Tuesday:
WOD 1:
2 Rounds For Max Reps
2 minutes: Clean & Jerk (135/95)
2 minutes of rowing
2 minutes of burpees
WOD 2:
4 rounds of 30 seconds on/10 seconds off of:
Front Plank
Side Plank (right side)
Hollow Hold
Side Plank (left side)

Wednesday:
21-15-9-3 rep rounds for time:
Overhead Squat (95/65)
Chest to Bar Pull-up

Thursday:
21-15-9 rep rounds for time:
Power Clean (135/95)
Ring Dips

Air Bike  (Calories)

Friday:
Strength:
Close Grip Bench Press
5 x 3reps @ 85% of 1 RM
WOD:

2 Rounds For Time
Run 200 Meters
15 Burpee Box Jump Overs (24/20)
Run 200 Meters
30 Wall Balls (20/14)

Saturday:

Mark P’s 60th B’Day WOD

Buy In: 60 Double-unders (150 single)

2 Rounds:

12 Power Cleans (185/115)

21 Box Jumps (30/24)

19 Dead-lifts (275/165)

Cash out: Row 64 Calories

Then,

Rest 5 minutes,

3 minutes: Max Rep Lateral Burpees Over Barbell

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