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WEEK of WOD's 12.3.18 - 12.8.18

MONDAY, DECEMBER 3rd

A.

"Kelen Helly"

For Time:

1 Round of Kelly

2 Rounds of Helen

1 Round of Kelly

Kelly: 400 Meter Run, 30 Box Jumps (24/20), 30 Wallballs (20/14)

Helen: 400 Meter Run, 21 Kettlebell Swings (53/35), 12 Pull-ups

B.

Complete 2 sets, not for time:

Find 10 RM Single Arm DB Shoulder Press (R/L)

10 Single Leg DB Deadlifts

Banded Glute Walks x 30 steps each direction

*on 2nd set of DB SP, complete 7 reps of Max Effort from Set 1

TUESDAY, DECEMBER 4th

A.

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

* focus on slow and controlled tempo down

B.

Complete as many rounds and reps as possible in 12 minutes:

2 Power Snatches (135/95)

4 Overhead Squats (135/95)

16/12 Calorie Row

WEDNESDAY, DECEMBER 5th

A.

Complete 1000m Row for Time

B.

For Time, Complete 21-15-9 reps:

Bench Press (50-60% 1-RM)

Slam Ball (50/30lbs)

Ab Mat Sit-ups x Double Reps (42/30/18)

THURSDAY, DECEMBER 6th

A. In 15 minutes, complete 5 sets of 3 Deadlifts at 70-80%

*focus on perfect form, do not drop last rep from top, complete lift with descent of barbell

B.

Complete 5 Rounds for Reps:

1 Minute Front Rack Dumbbell Reverse Lunges (50’s/35’s)

1 Minute Double Unders

1 Minute Calorie Bike

1 Minute Rest

FRIDAY, DECEMBER 7th

Teams of 3, For Time (30 Minute Cap):

3 Rounds:

30 Toes to Bar

30 Bar Facing Burpees

30 Thrusters (75/55)

100/70 Calorie Bike

2 Rounds:

30 Toes to Bar

30 Bar Facing Burpees

30 Thrusters (95/65)

100/70 Calorie Bike

1 Round:

30 Toes to Bar

30 Bar Facing Burpees

30 Thrusters (115/75)

SATURDAY, DECEMBER 8th

A.

On the 3:00 x 6 Rounds:

400m Run OR 400m Row OR 25/15 Cal Bike

3 Power Cleans (135/95)

3 Squat Cleans (135/95lbs)