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)

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