WODs December 15th – 21st

WODs Dec 15-21

SUNDAY

WOD:

Sunday Fun Day!

MONDAY

WOD:

STRENGTH:

12 minutes to establish as 5RM front squat

CONDITIONING:

“Nate-Minute AMRAP”
8 minute AMRAP:
2 muscle ups
4 handstand pushups
8 kettlebell swings (2/1.5 pood)

TUESDAY

WOD:

STRENGTH:

Shoulder press:
5-5-5-5-5-5-5
Pendlay Row:
5-5-5-5-5-5-5
*Alternate movements

WEDNESDAY

WOD:

SKILL:

10 minutes instruction and practice on double-unders

CONDITIONING:

Partner Chipper:
4000 m row
80 overhead squats (45/35#)

*Only one athlete works at a time.  After over head squats begin, if the bar touches the ground, both athletes immediately owe 10 burpees for every infraction.

THURSDAY

WOD:

STRENGTH / CONDITIONING:

With a running clock:
12 minutes to:
run 800 m
-then-
use the remaining time to find a 6RM back squat

-then no rest-

12 minutes to:
run 800 m
-then-
use the remaining time to find a 3RM back squat

*score is 6RM + 3RM

FRIDAY

WOD:

MOBILITY:

10 minutes of t-spine and shoulder mobility

CONDITIONING:

5 rounds:
20 wall ball shots (20/14)
20 dumbbell snatches (10R/10L) @ (45/35#)
rest 2 minutes

*Challenge: Do each set of wall ball shots unbroken

SATURDAY

WOD:

STRENGTH:

20 minutes to find a max complex:
clean + front squat + split jerk + split jerk

CONDITIONING:

Every 90 seconds for 8 rounds:
perform 1 complex at 80% of above

 

%d bloggers like this: