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