WODS DECEMBER 7-13

Brent edited

 

SUNDAY

Sunday Fun Day!

MONDAY

STRENGTH:

10 minutes to find a 1 RM Snatch Grip Deadlift
15 minutes to find a 1 RM Snatch

CONDITIONING:

Every 45 seconds for 8 rounds
1 Snatch Grip Deadlift + 1 Snatch @ 90% of 1RM Snatch

TUESDAY

CONDITIONING:

5 Rounds for time of:
30 Double-Unders
20 Burpees
10 Back Squats @ 155/105#
80’ Overhead Walk with 155#/105#

WEDNESDAY

STRENGTH:

“OVERHEAD PARTY”

EMOM Shoulder Press x 2 reps
Men start with 75 pounds and women with 35 pounds
Add 5 pounds each minute until failure
When you cannot complete the Shoulder Presses move on to Push Press x 2 reps
When you cannot complete the Push Presses move on to Push Jerk x 2 reps
When you cannot complete the Push Jerks move on to Split Jerks x 2 reps

THURSDAY

STRENGTH/CONDITIONING:

EMOM 27 min
1st min: 175m/125m Row
2nd min: 1 Turkish Getup with each arm, heavy
3rd min: 1 Stone to Shoulder, heavy

FRIDAY

Partner WOD

AMRAP 20 min
5 Rope Climbs
over the wall
30 Front Squats @ 95#/65#
over the wall

Only one athlete works at a time — you may partition the work however you want between each partner. Both athletes must go over the wall between movements.

SATURDAY

6x Obstacle Course Sprints

*Coach will design a short obstacle course (60 seconds to complete) with input from the class. Each athlete will run a timed trial. The last place athlete each round gets to change the course by replacing an obstacle of his/her choice.

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