WEEK of WOD's 12.10.18 - 12.15.18

MONDAY, DECEMBER 10th

A.

In 15 minutes, find a 1-RM Split Jerk for today

*taken from the rack

B.

As many rounds as possible in 4 minutes:

3 Rounds:

12 Deadlifts (95/65)

9 Hang Power Cleans (95/65)

6 Push Jerks (95/65)

Max Calorie Row/Bike in Time Remaining

Rest 2 Minutes

TUESDAY, DECEMBER 11th

A.

In 15 minutes, find a heavy 3-RM Back Squat for today

B.

4 Rounds for Time:

400 Meter Run

40 Air Squats

20 GHD Sit-ups

WEDNESDAY, DECEMBER 12th

A.

For 12 minutes, work to complete 2-3 Sets of the following Gymnastics skills:

Butterfly or Kipping Box Drill x 8-10 reps

V-Ups with PVC pipe x 8-10 reps

L-Sit x 30 seconds

B.

Every 3 minutes for 24 minutes:

Interval 1- Row 500m

"Interval 2 - 15 Pull-ups + 12 Toes to Bar + 9 Box Jumps (30/24"")"

* Goal is to work for 2min or less; rest for 1min or more

THURSDAY, DECEMBER 13th

A.

For 15 minutes, work to complete 2-3 Sets of the following Gymnastics skills:

Rope Climbs x 1-3 (J-hook practice)

Wall Facing Handstand Hold 15-30 sec + 1-3 Strict Handstand Push-ups (Use Pike Position Hold + Pike Pushups as needed)

Hollow Body to Superman Arch Rolls x 6-8 reps

B.

As many rounds as possible in 9 minutes:

3 Cal Bike, 3 Wall Ball, 3 Kettlebell Swings (20/14lbs, 53/35lbs)

6 Cal Bike, 6 Wall Ball, 6 Kettlebell Swings (20/14lbs, 53/35lbs)

9 Cal Bike, 9 Wall Ball, 9 Kettlebell Swings ( (20/14lbs, 53/35lbs)

...

Continue to add (3) Repetitions Per Round

FRIDAY, DECEMBER 14th

A. In 15 minutes find a heavy 1-RM Squat Clean Thruster

B.

For Time, with a partner:

50 Lateral Partner Plank Burpees

50 Power Cleans (135/95)

40 Lateral Partner Plank Burpees

40 Hang Squat Cleans (135/95)

30 Lateral Partner Plank Burpees

30 Thrusters (135/95)

*share reps as desired

SATURDAY, DECEMBER 15th

A.

Every 90 seconds, for 30 minutes (4 sets):

Station 1 – 20/15 Calories of Assault Bike

Station 2 – 15 Burpee Box Jump-Overs (24″/20″)

Station 3 – 200m Run

Station 4 – 20 Single-Arm DB Snatches (55/35 lbs – 10 each side)

Station 5 – 20 Single-Arm DB Overhead Walking Lunges (55/35 lbs – 10 steps each side)