WODs 201213-201219

 WODs 12/13-12/19

Monday
Strength:
20 minutes to establish a 1 Rep Max Front Squat
WOD:
'Karen'
For Time:
150 Wall Balls (20/14)

Tuesday
WOD:
15 minute AMRAP
Row 40/30 Calories
15 KB Swings (55/35)
20 Sit-ups
9 Bar Muscle-ups

Wednesday
Strength:
Work up to a heavy complex of;
1 High Hang Squat Clean + 1 Low Hang Squat Clean + 1 Full Squat Clean + 1 Jerk
WOD:
10 minute AMRAP
3 Thrusters (115/85)
6 Power Cleans (115/85)
9 Lateral Burpees Over The Bar

Thursday
'Cindy'
20 minute AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats

Friday
3 Rounds For Time:
20 Power Snatches (75/55)
10 strict Handstand Push-ups
55 double-unders
Then,
7 minutes to establish a 1 RM Clean & Jerk
Saturday
For Time:
Row 1000/850 Meters
Then,
4 Rounds:
12 DB Thrusters (35/25)
12 DB Box Step Overs
Then,
Row 1000/850 Meters