WODs 201206-201212

WODs 12/6-12/12

Monday
Strength:
Every 2 minutes for 20 minutes As Heavy As Possible
1 Pause Front Squat (1sec) + 1 Front Squat
WOD:
8 minute AMRAP
10 Power Snatches (95/65)
10 Bar Facing Burpees

Tuesday
5 Rounds For Max Reps At Each Station
1 minute: Max Rep Overhead Squat (95/65)
1 minute: Air Bike, Max Calories
1 minute: Max Rep Thrusters (95/65)
1 minute: Max Rep Push-ups
Rest 1 minute between rounds

Wednesday:
Strength:
Overhead Squats
3 x 5 reps
WOD 1:
3 Rounds For Time
10 Burpee Box Jumps (24/20)
20 Pull-ups
-Rest 2 minutes, Then,
WOD 2:
3 Rounds For Time
20 Push-ups
10 Wall Balls (20/14)
-Rest 2 minutes, Then-
50 Kettlebell Swings (55/35)

Thursday
WOD 1
5 Rounds
1 to 3 Bar Muscle-ups
3 to 6 Chest To Bar Pull-ups
6 to 9 Toes To Bar
Rest 2 minutes between rounds
Try not to drop from the bar
WOD 2:
For Time
Row 1000 Meters
Friday
WOD:
For Time
50 Alternating DB Snatches Rx:(50/35) master's:(35/25)
50 Alternating DB Power Cleans Rx:(50/35) master's:(35/25)
*Start with WOD 7 Wall Balls (20/14) and at the top of each minute

Saturday
'Bradshaw'
10 Rounds For Time
3 Handstand Push-ups
6 dead-lifts (225/155)
12 Pull-ups
24 Double-unders