WODs 201220-201226

WODs 12/20-12/26

Monday
Strength:
Every 2 minutes for 12 minutes
6 Back Squats
Increase weight each set if possible
WOD:
8 intervals-Tabata Ring Dips
Rest 1 minute
8 intervals-Tabata Strict Pull-ups
Rest 1 minute
8 intervals-Tabata Pistols (scale: air squats)

Tuesday
5 Rounds For Time:
Run 400 Meters
10 Toes To Bar
10 Hang Cleans (115/85)
10 Push Presses (115/85)

Wednesday
Strength:
Every 2 minutes for 20 minutes
1 Thruster
1 Hang Squat Cleans
1 Front Squat
1 Jerk
WOD:
Air Bike
2 x 1000 Meters
rest 5 minutes between efforts
Thursday
12 Days of Christmas
Day 1: Wall Walk
Day 2: Kettlebell Goblet Squat
Day 3: Burpee Broad Jumps
Day 4: Overhead Kettlebell  Lunges (2 right/2 left)
Day 5: Toes To Bar
Day 6: Alternating Arm Kettlebell Cleans
Day 7: Pull-ups
Day 8: Alternating Arm Kettlebell Snatches
Day 9: Push-ups
Day 10: American Kettlebell Swings
Day 11: Ring Dips
Day 12: Single Arm Kettlebell Thrusters (6 right/6 left)

Friday:
Christmas

Saturday:
Teams of 2
10 Rounds For Time
10 Chest To Bar Pull-ups
10 Thrusters (105/75)
10 Box Jump Overs (24/20)
One Person Working At A Time