WODs 251207 - 251213
12/7-12/13 Monday Front Squat 3 reps @ 70% 2 reps @ 80% 1 reps @ 90% 2 reps @ 80% 3 reps @ 70% WOD 3 Rounds For Time: Row 250 Meters 15 Toes to Bar 10 Power Cleans (135/95lbs) Tuesday 20 minute AMRAP Air Bike 15/12 Calories 10 Ring Dips 5 Burpee Box Jump Overs (24/20) 10 Pull-ups Wednesday 4 Rounds For Time 12 Bench Press (155/105) 12 Kettlebell Swing Squat Cleans-6 right arm/6 left arm(55/35) 30 Double-unders Thursday 4 Rounds For Time Row 300 Meters 12 Sandbag Cleans (men 70-80lb sandbag/women 40-50lb sandbag) 100 Meter Suitcase Carry (switch hands at 50 meters) (70/55) Friday 20 minute AMRAP 5 Hang Power Snatch (95/65) 7 Toes To Bar 9 Lateral Burpees Over Barbell Saturday 30 minute AMRAP 5 Handstand Push-ups 10 Pull-ups 15 Russian KB Swings (70/55) 20 Box Step-ups (20/20)