WODs for 12/19-12/24

Monday 12/19/16

Strength/Skill:
Deadlift 10, 5, 3, 3, 1, 1, 1
1×10 @50%; 1×5@70%;
2×3 @80%; 3×1@90%

WOD:
4 RFT
35 DU
28 Air squats
14 Ring push-ups
7 Back squats (135/95)

Tuesday 12/20/16

Strength/Skill:
Inverted work
2 Rounds not for time
3 Wall walks
2 Skin the cats or ring inverts
1 handstand walks around box

WOD:
“CYRUS, ELI, JANIE, LIAM AND MARY”

AMRAP in 25 minutes
From 0:00-5:00
16 Calorie Row
16 Box Jumps (24/20)
From 5:00-10:00
16 Thrusters (75/53)
16 Pull Ups
From 10:00-15:00
16 Burpees
16 Dumbbell Snatches (45/25 lbs)
From 15:00-20:00
16 Mountain Climbers
16 Kettle bell Swings (53/35 lbs)
From 20:00-25:00
16 Push-Ups
16 Sit-Ups

Wednesday 12/21/16

Strength/Skill:
Bench Press 10, 8, 6, 6, 6
1×10 @60%, 1×8 @70%, 3×6 @75%
-Superset with hand-clap Push-Ups 5×5

WOD:
21-15-9
Barbell rows
Goblet squat (70/55)
Barbell overhead walking lunges (95/65)

Thursday 12/22/16

Strength/Skill:
Core work
2 Rounds
50 Abmat sit ups
40 V-ups
30 MB Russian twists (16/12)
20 GHD back extensions (or supermans)
10 T2B

WOD:
5 RFT (20 min. time cap)
2 Clean & Jerks (185/135)
4 Chest to bar pull ups
8 Deadlifts
10 deficit push ups (45+25/45)
Add 1 rep to each exercise each round

Friday 12/23/16

Strength/Skill:
Front Squat 10, 6, 6, 6, 6
1×10 @50%; 4×6 @75%

WOD:
For time

10 Ground to overhead (135/95)
1 Rope climb
8 Ground to overhead (135/95)
2 Rope climbs
– 20 Wall ball burpees –
6 Ground to overhead (135/95)
2 Rope climbs
4 Ground to overhead
1 Rope climb

Saturday 12/24/16

WOD:
“12 DAYS OF CHRISTMAS” For Time
1 Sumo Deadlift High-Pull (75/55 lbs)
2 Thrusters (75/55 lbs)
3 Push Press (75/55 lbs)
4 Power Cleans (75/55 lbs)
5 Power Snatches (75/55 lbs)
6 Kettle bell Swings (53/35 lbs)
7 Pull-Ups
8 Knees-to-Elbows
9 Box Jumps (24/20 in)
10 Double Unders
11 Burpees
12 Overhead Walking Lunges (45/25 lbs Plate)

0 replies

Leave a Reply

Want to join the discussion?
Feel free to contribute!

Leave a Reply

Your email address will not be published. Required fields are marked *

*