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Dec 11 – Dec 17, 2017
Monday December 11, 2017
Build to a 1 RM Squat Clean 15min
then,
Push Press
2-2-2-2-2
then,
For time:
500m Row Sprint
40 Russian KBS 70/53lbs
30 Burpees
20 Russian KBS
10 Burpees
8min Time Cap
Tuesday
Bent BB Row
3-3-3-3-3
then,
15min AMRAP
10 WBs 20/14lbs
20 Med ball walking Lunges
30 Russian Twists (L + R = 2)
-Immediately Following-
2min Max Effort TTB
Wednesday
Open Prep Wednesday
7min AMRAP
10 OHS 75/55lbs
10 Pull ups
-Rest 3min-
7min AMRAP
10 OHS 95/65lbs
10 CTB Pull ups
-Rest 3min-
7min AMRAP
10 OHS 115/75lbs
10 Bar MUs
-Immediately following-
Find a Max Power Clean and Jerk in 6min
*The OHS are from the floor.
Thursday
Bench Press
7-7-7-7-7
then,
3 Person Teams
3 Rounds for Max reps:
2min of Alt Pistols
2min of Ring push ups w/feet elevated so that hands and feet are level
2min of Rowing for calories
*Each team member will spend 2min at each station three times. This is an 18min wod. You must either be doing pistols, ring push ups, or rowing at all times!
Bench Press
7-7-7-7-7
then,
3 Person Teams
3 Rounds for Max reps:
2min of Alt Pistols
2min of Ring push ups w/feet elevated so that hands and feet are level
2min of Rowing for calories
*Each team member will spend 2min at each station three times. This is an 18min wod. You must either be doing pistols, ring push ups, or rowing at all times!
Friday
Dead Lift
6 @ 7
6 @ 8
6 @ 9
6 @ 9 (load drop)
6 @ 9 (load drop)
then,
12min AMRAP
1 Ring MUs
10 DUs
2 Ring MUs
20 DUs
3 Ring MUs
30 DUs
4…
40…
*Each round, increase MU’s by 1 rep and DU’s by 10 reps until 12 minutes is up.
Saturday
1000m Row or 800m Run
50 Alt DB Snatches 50/35lbs
40 Burpees over the DB
30 Pull ups
20 Alt Pistols (10 per leg)
10 Strict HSPUs
20 Alt Pistols
30 Pull ups
40 Burpees over the DB
50 Alt DB Snatches 50/35lbs
800m Run or 1000m Row
*If you begin on the rower you must end on the run and vice versa.
Sunday
Sunday Funday
Partner WOD on a 20min clock:
Buy-in, 100 GHD sit ups (or 150 ab mat sit ups)
then,
AMRAP in the remaining time,
20 Single Arm Russian KBS 53/35lbs
20 Goblet squats 53/35lbs
*One partner must be holding a side plank at all times.