WODs 221211 - 221217

12/11-12/17

Monday

Ellen

3 Rounds or Time

20 Burpees

21 DB Snatches

12 DB Thrusters

Men 50lb DBs/ women 35lb DBs

Use one DB for Snatches and a pair for the Thrusters

Tuesday

6 Rounds For Time

24 Wall Balls (20/14)

6 Ring Muscle-ups

12 Dead-lifts (225/155)

Wednesday 

For time:

10-9-8-7-6-5-4-3-2-1:

Toes-to-bars

Kettlebell Swings (70/55)

Run 100 Meters

Thursday

Hang Power Snatch

5 x 3 reps 

Increase weight on each set

WOD

For Time:

21-15-9 rep rounds

Row, Calories

Overhead Squat (95/65)

Pull-ups

Friday

Elizabeth

21-15-9

Squat Cleans (135/95)

Ring Dips

Saturday

Filthy 50

For time:

50 Box jump, 24 inch/20 inch

50 Jumping pull-ups

50 Kettlebell swings, 35lbs/25lbs

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45lbs/35lbs

50 Back extensions

50 Wall ball shots, 20lbs/14lbs

50 Burpees

50 Double-unders