WODs for the Week of December 7

Monday 12/7
1. Snatch
Build up to a single heavy lift

2. Conditioning
21 Power Snatch, 65/95

21 Burpees over Bar
15 OHS, 65/95
15 Burpees over Bar
9 Squat Snatches, 65/95
9 Burpees over Bar

 

Yoga sequence

10 2x2 temp bird dogs, each side

10 thread the needle, each side

25 scapular push ups

20 down dog to plank to upward dog

 

Tuesday 12/9
1. Baseline WOD

2. tabata:  bar hang, squat hold, hand stand, bottom push up hold.  Alternate hang/squat and handstand/pushup

Wednesday 12/10
1. Conditioning
4 Rounds:
7 Clean and Jerks (185/135)
14 Toes to Bar
21 Box Jumps (24/20)

2. Rowing
10 Rounds: 45s on, 15 s transition to partner

Thursday 12/11

1. Squat
Build to a heavy set of 3 Front Squats

2. Conditioning
EMOMx12
4 rounds of:
Min 1: 7 Front Squats, 225/155 – or as heavy as possible

Min 2: Double Unders
Min 3: 7-10 Strict C2B Pull ups

 

Friday 12/12
1. Conditioning
“Fight Gone Bad”
3 Rounds for max reps
1:00 Wall Balls, 20/14
1:00 SDHP, 75/55, pull to arms parallel to floor, full scapular retraction
1:00 BJ, 20
1:00 Push Press, 75/55
1:00 Row for calories
1:00 Rest

 

Saturday 12/13

1.      Clean and Jerk*
EMOMx9:
3 rounds of:
Min 1: 50# under PR
Min 2: 40# under PR
Min 3: 30# under PR

 

2. Conditioning
3 Rounds:
10 Clean and Jerks, 135/95
400 Meter Run – or Row.  Run if it’s not raining.

*note:  add weight each minute if prescription is inappropriate