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WEEK OF WOD'S 12.11.17 - 12.16.17

MONDAY, DECEMBER 11th

A.

Take 15 minutes to work up to a heavy, but not necessarily 1-RM Snatch

B.

Every minute, on the minute, for 15 minutes, perform:

3 Snatches

6 Burpees

TUESDAY, DECEMBER 12th

A.

Take 10 minutes to practice two gymnastics skills of your choice.

Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…

Use an alternating EMOM of 3-5 reps or 30 sec holds/ 30 sec rest

B.

Three rounds for time of:

800 Meter Run

20 Pull-Ups

10 Strict Handstand Push-Ups

WEDNESDAY, DECEMBER 13th

A.

Four sets of:

Back Squat x 4 reps @ 30X1 @ 75%

B.

In teams of three, alternating complete rounds, complete five rounds each for time of:

5 Power Cleans (155/105 lbs)

5 Thrusters (155/105 lbs)

10 Box Jump-Overs (24″/20″)

THURSDAY, DECEMBER 14th

A.

Bench Press

5-5-3-3-2-2 @ 80-95%

Active rest in between sets Supernova Pec Roll Out

B.

Three rounds for time of:

10 Hang Power Snatches (115/75 lbs)

15 Ring Dips

FRIDAY, DECEMBER 15th

A.

Four sets of:

Weighted Pull-Ups x 3 reps @ 20X1

Weighted Pistols x 6 reps each leg

B.

Complete as many rounds and reps as possible in 5 minutes of:

10 Toes to Bar

10 Wall Ball Shots (20/14 lbs to 10′)

Rest exactly 3 minutes, and then . . .

Complete as many rounds and reps as possible in 5 minutes of:

10 V-Ups

20 Mountain Climbers (each step is one rep)

SATURDAY, DECEMBER 16th

A.

In teams of two, complete as many rounds and reps as possible in 30 minutes of:

Run 400 Meters or Row 500 Meters

3 Strict Pull-Ups

6 Dumbbell Thrusters (50/35lbs)

12 Kettlebell Swings