WODS DECEMBER 14-20

lucy

SUNDAY

Sunday Fun Day!

MONDAY

CONDITIONING:

“Elizabeth”
21 – 15 – 9
Power Clean 135/95#
Ring Dips

Compare to Oct 22
*20 min cutoff

-then-

STRENGTH:

15 minutes to find a 1 RM Front Squat

TUESDAY

STRENGTH/CONDITIONING:

EMOM 24
1st min: 1 Back Squat
2nd min: 1 Deadlift
3rd min: 7 Burpees

WEDNESDAY

SKILL:

Instruction and practice on Handstand Pushups

CONDITIONING:

“JT”
21-15-9
Handstand Pushups
Ring Dips
Pushups

*20 minute cutoff

*Christmas Party WOD at the 6:30PM class!*

THURSDAY

STRENGTH:

15 min to find a max load 50’ Carry with a Stone or Keg

CONDITIONING:

“Annie”
50-40-30-20-10
Double-Unders
Sit-Ups

*20 min cutoff

FRIDAY

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

EMOM 6
2 Hang Snatches

If you Snatched less than 185/95#, use 85% of your 1RM from today.
If you Snatched more than 185/95, use 80% of your 1RM from today.

SATURDAY

“Eva”
5 Rounds for time:
Run 800m
30 Kettlebell Swings @ 2/1.5 pood
30 Pullups

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