WODS 01DEC – 05DEC

Monday

  1. Establish a 1 RM Front Squat
  2. 3 Rounds for Time:
    • 500 meter row
    • 12 Thrusters 95/65#
    • 21 Toes to Bar

Homework: 3×25 Unbroken C2B Pullups, rest as needed

Tuesday

  1. With a partner:
    1. 15-12-9 Burpee Box Jump Overs 24/20″, row 150 meters after each round
    2. 12-9-6 Burpee Box Jump Overs 24/20″, row 150 meters after each round
    3. 9-6-3 Burpee Box Jump Overs 24/20″, row 150 meters after each round
  2. 10 min EMOM Skills Cash Out
    1. Odd: 50 double unders
    2. Even: 50′ Handstand walk

Athlete 1 completes all of “A” (the 15-12-9 and rows). When athlete 1 comes back from the third 150m Row of “A” they will tag athlete 2 who will also complete all of “A”. Once athlete 2 is done they will tag athlete 1, who can then begin to work on “B”. Time is called when athlete 2 completes “C”.

If you don’t have a partner, simply use a 1:1 work to rest ratio.

Wednesday

  1. Establish a 1 RM Snatch
  2. “Nancy”
    • 400 meter Run
    • 15 Overhead Squats 95/65#

Thursday

  1. 10-8-6-4-2 Deadlift, increase weight each time
  2. 14 min AMRAP
    • 20 Calorie Row
    • 20 1-arm dumbbell snatch 70/50#

Homework: C2B Ladder 1,2,3,4,5,6,7,8,9,10 unbroken reps for time (if you are unable to complete the entire ladder unbroken, start back at 1-rep and repeat the ladder as many times as necessary until you have completed 60 reps total).

Friday

  1. With a 20 minute clock:
    • 2 Rounds
      • 29 air squats
      • 200 meter row
      • 29 burpees
      • 200 meter row
      • 29 jumping lunges
      • 200 meter row
      • 29 push ups
      • 200 meter row
    • With remaining time, AMRAP Clean and Jerks 135/95#
Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: