WODS 08DEC-12DEC

Monday

  1. 3×2 Front Squat, across
  2. 10 min AMRAP
    • 3-6-9-12-…
    • Thruster 95/65#
    • C2B Pullup

Tuesday

  1. Team DT
    1. 12 min AMRAP
      • 12 Deadlifts 155/105#
      • 9 Hang Power Cleans 155/105#
      • 6 Jerks 155/105#
  2. AMRAP 5
    1. 50 UB Double Unders

Wednesday

  1. 3 rep Heavy Front Squat, 5 min rest, 10 rep Heavy Front Squat
  2. 20 min AMRAP
    • 200 double unders
    • 100 air squats
    • 80 burpees
    • 60 wall balls 20/14
    • 40 TTB
    • 20 Strict HSPU
    • 10 Muscle Ups

Thursday

  1. 21-15-9
    1. Deadlift 245/165#
    2. Box Jump 24/20
    3. Wall Ball 20/14
  2. 10 min EMOM
    1. Odd: 50 double unders
    2. 10 alternating Pistols (5/side)

Friday

AMRAP 6 of:

(use a weight that is about 80% of max)

1 Clean and Jerk, 245/165
2 Snatch, 185/135
3 Front Squat, 245/165
4 Muscle ups
Rest 6 minutes, then with a running clock
At 0:00
AMRAP 5:
10 TTB
10 Hand Release Push ups
10 Power Snatches, 95/65
Rest 5 minutes
At 10:00
AMRAP 4:
10 TTB
10 Hand Release Push ups
10 Power Snatches, 95/65
Rest 4 minutes
At 18:00
AMRAP 3:
10 TTB
10 Hand Release Push ups
10 Power Snatches, 95/65
Rest 3 minutes
At 24:00
AMRAP 2:
10 TTB
10 Hand Release Push ups
10 Power Snatches, 95/65
Rest 2 minutes
At 28:00
AMRAP 1:
10 TTB
10 Hand Release Push ups
10 Power Snatches, 95/65

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