WODs for the week of December 21-24

Monday


SESSION 1
1. Snatch
With a running clock
A. 0:00-4:00
work up to a heavy single Snatch Grip Push Press from a rack
B. 4:00-8:00
work up to a heavy single Snatch Balance from a rack
C. 8:00-12:00
work up to a heavy single hang Squat Snatch/clean
D. 12:00-16:00
work up to a heavy single Squat Snatch/clean
E. 16:00-20:00
work up to a heavy single Front Squat

NOTE:  Remember that there is a difference between “Heavy” and”Max”.  Max is everything you have – if it’s ugly, it’s ok.  Heavy means that it is the highest load we can get without loosing technique or positions.  In the slow lifts (Squats, Deads, Presses – and variations) there should never be a miss on “Heavy” days.  In the fast lifts (Snatch, Clean, Jerk – and variations), there maybe be 1 or 2 misses due to lack of focus, but not because of load.  I don’t like to put percentages on “heavy”, but if I had to they would typically be in the low 90% range.

2. Conditioning
Teams of 2:
2 Rounds for time of:
40 Overhead Squats, 115/80
40 TTB
20 Squat Snatch, 115/80
20 Bar MU

 

Tuesday


1. Conditioning
For time:
15-10-5:
Power Clean, 135/95
HSPU
Directly into…
15-10-5:
Wall ball, Ring Dip

2. Conditioning
A. EMOMx8:
Odd: 20/16 Calorie Row
Even: 5 Pull ups + 5 Box Jumps, 24/20
Rest 2 minutes
B. EMOMx8:
Odd: 20/16 Calorie Row
Even: 7 Push ups

 

Wednesday

Midline Accessory Work
A. 3×20 Weighted Sit ups
B. 3×20 Weighted Hip Extensions

Strength Accessory
A. 4×6-8 Front Rack Single Leg Step ups, rest as needed
B. 3×8-10 1-arm Bent Over DB Row, rest as needed
C. 3×10-12 Barbell Skull Crushers

Tabata row-8 sets, 2 minutes rest, 8 more sets

 

Thursday

12 Days of Christmas, 9am only.

1- 70m carry 53/35 (each hand)
2- HSPU
3- pull ups
4- burpees
5- ring dips
6- KTE
7- wallball 20/14
8- weighted lunges 4 l/r 53/35 (each hand)
9- KBS 53/35
10- DU
11- HP Clean 135/93
12 – front squat 135/93