WODs for 12/12-12-17

12/12
Strength/Skill:
*2 x 5 Snatch grip high pull @50%
*2 x 5 Snatch grip power shrug @75%`
2 x 5 Snatch grip deadlift @100%
*HANG- from above the knee

WOD:
4 person team
Athlete 1 Sled push on track (new sled) down and back 2x
Athlete 2 Deadlift (165/115)
Athlete 3 Medball clean (16/12)
Athlete 4 Hollow rocks
when athlete one is completed with task team rotates to next exercise
15 min. time cap
Team score = total minutes – total reps completed by team

12/13
Strength/Skill:
3 x 4 Snatch balance
3 x 3 Heaving snatch balance
-work to a heavy last set
-first set of heaving snatch should
equal the weight of last set of snatch
balance

WOD:
AMRAP
12 min
12 K2E
12 wall balls (20/14)
12 back squats (165/115)

12/14
Strength/Skill:
Tabata 8: 2 athletes per station of: Tire Flips, Battle Ropes, Tire Jump Overs, Running in place w/Reactive Stretch cord

WOD:
For time
60 Air squats
21 Power clean (95/65)
50 Push ups
15 Power cleans
40 Air squats
9 Power cleans
30 Push ups
6 Power cleans
20 Air squats
3 Power cleans
10 Push ups

12/15
Strength/Skill:
20 min to find 1RM Snatch

WOD:
“Isabel”
30 Power Snatches (135/95)

12/16
Strength/Skill:
Handstand contest

4 teams evenly divided: 1 person does 1 rope climb,
rest of team does 5 burpees each, next rope climb
cannot be started until entire team completes their burpees

WOD:
Christmas Party:
To “All I Want for Christmas is You”
At the beginning of the song start
AMRAP
10 DU
10 OHS
When you hear the 1st “”All I Want for Christmas is You”” stop and transition and begin [00:39]
AMRAP
10 pull ups
10 KB swings (55/35)
When you hear the 2nd “”All I Want for Christmas is You”” stop and transition and begin [1:31]
AMRAP
10 burpees
10 push jerk (95/65)
When you hear the 3rd “”All I Want for Christmas is You”” stop and transition and begin [2:16]
AMRAP
10 T2B
10 front squats (95/65)
When you hear the 4th “”All I Want for Christmas is You”” stop and end of song [3:14]
Max reps dead lift (95/65) [3:59]

12/17
HERO WOD:
“WOEHLKE”
3 Rounds, Each for Time
4 Jerks (185/135 lbs)
5 Front Squats (185/135 lbs)
6 Power Cleans (185/135 lbs)
40 Pull-Ups
50 Push-Ups
60 Sit-Ups
3 minutes Rest between rounds

*Brian Woehlke, 29, of Detroit, Michigan, died at the scene of a fire in Westland, Michigan, on May 8, 2013. Woehlke graduated from the Schoolcraft Fire Program in 2008 and joined the Western Wayne Fire Authority in 2012.

He is survived by his wife, Jennifer; daughter, Ava; parents, William and Elizabeth; brothers, William, Robert and Bradley; and numerous other friends and family members.

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