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WEEK OF WOD'S 12.4.17 - 12.9.17

MONDAY, DECEMBER 4th

A.

Four sets of:

Front Squat x 4 reps @ 30X1 around 75%

Tall Box Jumps x 1.1.1.1.1

B.

Five sets for max calories/reps of:

30 seconds of Rowing (for max calories)

30 seconds of Rest

60 seconds of Kettlebell Swings (24/16 kg)

TUESDAY, DECEMBER 5th

A.

Take 15-20 minutes to build to a 1-RM Clean & Jerk

B.

Five rounds for time of:

5 Shoulder to Overhead (135/95 lbs)

10 Toes to Rings

20 Double-Unders (40 SU)

WEDNESDAY, DECEMBER 6th

A.

In six attempts or less, find your 1-RM Weighted Pull-Up

Active Rest btw Sets: Complete 20 Banded Lying Glute Bridges + 30sec Floor Prone Lat Stretch

B.

Complete as many rounds and reps as possible in 10 minutes of:

12/8 Calories of Assault Bike (or 200 Meter Run)

Pull-Up Complex (2 Strict + 4 Chest-to-Bar + 6 Kipping)

THURSDAY, DECEMBER 7th

A.

Every minute on the minute for 25 minutes (5 sets of each):

Station 1 – Double DB/ KB Deadlift x 5 reps @ 21X1

Station 2 – Push-Ups x Max Reps in 40 seconds

Station 3 – Alternating Reverse Lunges with DBs x 20 reps

Station 4 – Overhead Press with DBs x 10 reps @ 2010

Station 5 - Extended Hang from Rope x 15 sec

FRIDAY, DECEMBER 8th

A.

In five minutes, complete the following:

Row 500 Meters

Run 400 Meters

Double-Unders x Max Reps

Rest exactly five minutes.

Perform a total of four sets (35 minutes, 2000M row, 1600M run & a LOT of DUs).

SATURDAY, DECEMBER 9th

Three Wise Men Tribute

“Jeremy”

Complete as many rounds and reps as possible in 4 minutes of:

5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”

Complete as many rounds and reps as possible in 4 minutes of:

10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

20 Pull-Ups

Rest 2 minutes, and then…

“Beau”

Complete as many rounds and reps as possible in 4 minutes of:

15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)

30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)