WODs

Wednesday December 13th, 2017

A. 3-position squat clean (high hang, knee, ground), build to a tough set in 15:00 (no misses)
+
4 sets for max reps/calories:
:20 front squats, 115/75
:40 rest
:20 burpees over bar
:40 rest
:20 assault bike
:40 rest
+
3 rounds not for time:
20 (10/side) Russian twists
10 back extensions @ 2121

Tuesday December 12th, 2017

A. 1 push press + 1 push jerk + 1 split jerk, 15:00 working up to something tough
B1. DB Arnold press, 3 x 8; :60 rest
B2. Strict toes-to-bar/hanging leg raises, 3 x 10; :60 rest
+
3 rounds for time:
18/15 row cals
15 push press, 95/65
12 pull-ups

Saturday December 9th, 2017

For time w/a partner*:
400m run
+
3 rounds:
40 russian kettlebell swings, 70/53
30 box jumps w/ step down, 24
20 toes-to-bar
+
400m run
+
3 rounds:
40 DB snatch (not alternating), 50/30
30 burpees
20 pull-ups
+
400m run

*Partners run the 400m together. Partition the reps as desired

Friday December 8th, 2017

A. 2 squat clean + hang squat clean, build to a tough set in 15:00
+
5 rounds for reps:
:45 thrusters, 75/55
:15 rest
:45 double-unders
:15 rest
:45 ball slams, 30/20
:75 rest
+
3 rounds not for time:
:30 plank walkouts
:20 arrested superman hold

Wednesday December 6th, 2017

A. 2 push press + 1 split jerk, 15:00 working up to something tough
B1. Single arm seated DB press, 3 x 6/arm; :60 rest
B2. Hollow rocks, 3 x 10-15; :60 rest
+
For total time:
800m run
:60 rest
1/.8 mile bike
:60 rest
400m run
:60 rest
.5/.4 mile bike
+
400m cooldown walk

Tuesday December 5th, 2017

A. Back squat, build to a tough set of 5, then 3 x 5 @ 85-90% of that 5
+
6 sets, beginning one every 3:00:
8 russian kettlebell swings, HEAVY
:20 row @ 100%
+
3 rounds not for time:
10 alternating DB reverse lunges
8 double DB/KB bent over row

Monday December 4th, 2017

A1. Close-grip bench press, 4 x 5, 20X1; :90 rest
A2. Banded good morning, 4 x 15; :90 rest
+
From 0:00-10:00…
4 rounds:
15 row calories
12 CTB pull-ups
9 handstand push-ups

at 12:00 mark…

10:00 AMRAP
800m run
100 double-unders or 200 singles
Max Assault bike calories in remaining time