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WODs

December 5-10 (WODs of the Week)

Monday, December 5, 2016

SWOD
Build to a heavy, 1RM: Front Squat

WOD
For time:
5-4-3-2-1 Squat clean (225/155 or ~75%)
10-8-6-4-2 Burpee pull ups
Note1: alternate sets between cleans and burpee pull ups
Note2: pull up bar should be 6” above reach (Rx). If using a band/rings, do 10 burpees + 10 pull-ups, etc.
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Tuesday, December 6, 2016

SWOD
Build up to a heavy, 1RM: Bench Press

WOD
21-18-15-12-9-6-3: KB swings (70/53)
+5 rep bench between sets (225/155 or ~75%1RM)
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Wednesday, December 7, 2016

Mobility! Mobility! Mobility! Do it.

WOD

5 rounds:

25 Calorie Row

5 Back Squats @ bodyweight or ~60% 1RM
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Thursday, December 8, 2016

SWOD
Athlete choice: Snatch or OHS.
Build up to a heavy, 1RM.

WOD
AMRAP 20:
10 Cal Assault bike/12 Airdyne
Farmer carry- length of rig & back (KB = AHAP)
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Friday, December 9, 2016

GWOD
Pick one: Muscle ups or Pull ups
Pick your rep scheme:

1. Ninjas: 4x8 unbroken

2. Advanced: 5x6 unbroken

3. Intermediate: 8x4 unbroken

4. Novice: 10x3 unbroken

*Rest as needed between sets

WOD
3 rounds:
500m row
12 Burpees
12 Box Jumps (24+/20+)
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Saturday, December 10, 2016

WOD
FOR TIME:
2k row
200 DU’s
2 mile run (2x1mile)
*in any order