WOD’s for the Week – 12/7 to 12/12

~ Warm-up ~

Plan: 10 min to complete specified work load
MONDAY TUESDAY WEDNESDAY
3 rounds
-15x Deadlift (PVC)
-10x Sit-up
-5x Push-up w/ Hand Release
3 rounds (45 sec/move)
-Squat
-Clean (PVC)
-Pull-up
Complete as desired
-30x Burpee
-30x KB Swing (light)
-30x Press (PVC)
-30x Double Under
THURSDAY FRIDAY SATURDAY
3 slow rounds of “Cindy” 3 rounds
-15x Sit-up
-15x Snatch (PVC)
-30x Single Under
10-8-6-4-2 reps of
-Double Under
-Wall Ball (12/8#)

~ Strength ~

Plan: 15 min to complete specified work load (movement based on total attended classes in the week)
2 classes / week 3 classes / week >3 classes/week
Schema: 7 min per move to complete 4 sets of 5 reps at 75% 1RM

One of the following each day:
-Back Squat
-Front Squat
-Deadlift
-Strict Press

AND

One of the following each day:
-Overhead Squat
-Snatch
-Clean
-Push-up
-Pull-up

Schema: 7 min per move to complete 4 sets of 5 reps at 75% 1RM

One of the following each day:
-Back Squat
-Front Squat
-Deadlift
-Strict Press

AND

One of the following each day:
-Overhead Squat
-Snatch
-Clean
-Push-up
-Pull-up

Schema: 7 min per move to complete 4 sets of 5 reps at 75% 1RM

 

Any two of the following each day:
-Back Squat
-Front Squat
-Deadlift
-Strict Press
-Overhead Squat
-Snatch
-Clean
-Push-up
-Pull-up

~ Conditioning ~

MONDAY TUESDAY WEDNESDAY
5 rounds
-15x Deadlift (185/125#)
-15x Dip
-Run 400m

Competition Scale:
-Deadlift (225/155#)

7 min AMRAP
-3x Back Squat (95/65#)
-3x Strict Pull-up

(rest 2 min)

5 min AMRAP
-3x Hang Clean (95/65#)
-10x Double Under

Competition Scale:
-Back Squat / Hang Clean (135/95#)

13 min AMRAP
-9x Burpee (plank)
-9x Kettlebell Swing (53/35#)
-9x Strict Press (75/45#)

Competition Scale:
-KB Swing (70/53#)
-Press (95/65#)

THURSDAY FRIDAY SATURDAY
“Cindy”

20 min AMRAP
-5x Pull-up
-10x Push-up
-15x Squat

5 rounds
-25x Toes to Bar
-5x Power Snatch (115/75#)

Competition Scale:
-Snatch (135/95#)

“Karen”

For time
-150x Wall Ball (20/14#)

Competition Scale:
-20x Double Under every 25x Wall Ball reps