Sunday, December 5, 2021

WODs 211205 - 211211



12/5 - 12/11


Monday

Strength

Every 90 Seconds For 12 minutes (8 sets)

3 Front Squats, increase weight on each set

WOD

7 minute AMRAP

5 Devil Press (pick load)

15 Double-unders


Tuesday

‘Tabata Something Else’

Tabata Pull-up

Tabata Push-up

Tabata Sit-up

Tabata Air Squat


Wednesday

Strength

Dead-lift

5 x 3 reps @ 85%

WOD

12 Minute EMOM alternating between:

12/10 Row Calories

6 Burpee Box Jump Overs (24/20)


Thursday

20 minute AMRAP

10 Pull-ups

10 Handstand Push-ups

10 Back Squats, 135/95 lbs


Friday

3 Rounds For Time

30 Double-unders 

15 DB Hang Power Cleans (pick weight)

15 Toes To Bar


Saturday

For Time

21 Dead-lifts (225/155)

9 Ring Muscle-ups

Run 400 Meters

15 Dead-lifts

6 Ring Muscle-ups

Run 200 Meters

9 Dead-lifts

3 Ring Muscle-ups

Run 100 Meters

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