WODs 251214 - 251220

12/14-12/20

Monday

KB Complex

Every 2 1/2 minutes 5 rounds 

1 set =

5 Rows R

5 Cleans R

5 Thrusters R

5 Rows L

5 Cleans L

5 Thrusters L

WOD 2

3 Rounds

20 Front Plank Cross Body KB Drags

10 1/2 Kneeling KB Windmill

20 Dead Bug Bicycle 

10 1/2 Kneeling KB Windmill


Tuesday

Strict Pull-ups 

3 x Max Reps

WOD

12 Minute AMRAP

30 Double-unders

15 Shoulder To Overhead (95/65)

5 Burpee Box Jumps (24/20)


Wednesday

For Time On Each Row

Row 250 Meters

Rest 30 seconds

Row 500 Meters

Rest 1:30 minutes 

Row 750 Meters

Rest 2 minutes

Row 1000 meters

Rest 4 minutes 

Row 2000 meters


Thursday

10 Rounds For Time

6 Russian KB Swings 

4 Alternating KB Squat Cleans

6 Alternating KB Goblet Reverse Lunges 

4 Alternating KB Snatches

6 KB Crush Push-ups 


Friday

20 minute AMRAP

5 Thrusters (95/65)

10 Hang Power Cleans (95/65)

15 Toes To Bar


Saturday 

Row 50 Calories

Then,

10 Rounds

3 Chest To Bar Pull-ups

6 Pike Push-ups

9 Medicine Ball Cleans (20/14)

Then,

Row 50 Calories

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