WODs 221204 - 221210

 12/4-12/10

Monday

Row 500 Meters

Then.

4 Rounds of:

12 Power Snatches (95/65)

9 Overhead Squats (95/65)

60 seconds Front Plank

Then,

Row 500 Meters

Tuesday

Strength

Deadlift

5 reps each @ 65%,70%,75%,80%,85%

WOD

For Time

100 Burpees onto a 45lb Plate

Wednesday 

7 Rounds For Time

4 Bar Muscle-ups (8 chest to bar pull-ups)

12 Hollow Rocks

12 Back Squats (115/75)

Thursday

Strength

Bench Press

5 reps each @ 65%,70%,75%,80%,85%

WOD

For Time

45-35-25-15

Double-unders

25-20-15-10

DB Hang Power Cleans (pick weight)

Friday

Cindy

20 minute AMRAP

5 Pull-ups

10 Push-ups

15 Air Squats

Saturday

3 Rounds For Time

10 Deadlifts (225/155)

15 Handstand Push-ups

10 Front Squats (115/85)