WODs 201129-201205

 WODs 11/29-12/5

Monday
Strength:
Pause Front Squats
5 x 3 reps (3 sec hold in bottom position)
WOD:
3 Rounds For Time
21 Overhead Squats (115/85)
21 Box Jumps

Tuesday
For Time:
75 Wall Balls (20/14)
50 Toes To Bar
50 Wall Balls
25 Toes To Bar
25 Wall Balls

Wednesday
For Time:
Air Bike 2000 Meters
Then,
15-12-9
Front Squats (95/65)
Chest To Bar Pull-ups
Then,
Air Bike 2000 Meters
Then,
15-12-9
Thrusters (95/65)
Pull-ups

Thursday
WOD 1:
Every 2 minutes for 8 minutes:
5 Strict Pull-ups
10 Push-ups
15 KB Goblet squats (55/35)
WOD :
5 -90 second rounds
Row, 20/15 Calories
Max Rep Burpees Over The Rower
Rest 60 seconds between rounds

Friday:
Strength:
20 minutes to establish a 6 RM Dead-lift
WOD:
3 Rounds For Time:
50 Foot DB Overhead Walk (switch arms at 25 ft) (50/35)
50 Sit-ups
10 Strict Handstand Push-ups

Saturday

Partner WOD
30 minute AMRAP
60 Power Cleans(135/95)
60 Toes To Bar
60 Double-unders
60 Shoulders To Overhead  (135/95)
60 Pull-ups
60 Push-ups
Split reps up  however you want. One person working at a time.