WOD’s for the Week of 12/12 to 12/17

Click on the day to see the workout for that day!

Warm-up

With Snatch-grip, 10 reps each of…
– good morning
– deadlift
– Romanian deadlift
– shoulder shrug
– high elbow pull
– HE to power snatch
– HE to squat snatch
– power snatch
– squat snatch

Skill

Snatch

MetCon

Overhead squat 5-5-5-5-5 reps

Notes
– Athletes have 15 min to complete the work
– Weight should be steadily ascending throughout the rounds
– Use rest strategically; do not sprint

Warm-up

Agile 8

Skill

Muscle-up

MetCon

10 min AMRAP
– 10 deadlifts (275/185#)
– 20 sit-ups

Warm-up

In teams, 2 min of each…
– Med ball over rig
– Bear crawl relay
– Med ball sit-up catch
– Bear crawl relay redux
– Planky-cake

Skill

KB Swing

KB Power Swing

MetCon

18 min Team AMRAP
– Row 10 cal
– 7 burpees over barbell
– 3 thrusters (135/95#)

Notes
– All athletes must complete one move before the team can move on to the next move.
– Athletes will hold an ab plank if they finish before the others
– Each team gets ONE rower.

Warm-up

6 min AMRAP
– 3 push-up
– 3 pull-up
– 3 deadlift (bar/PVC)

…then…

Shoulder & back mobility

Skill

Back Squat

MetCon

For time:
– 30 medicine-ball cleans (20/14#)
– 30 ring dips
– 30 medicine-ball cleans
– 30 chest-to-bar pull-ups
– 30 medicine-ball cleans
– 30 push-ups
– 30 medicine-ball cleans

Warm-up

Agile 8

Skill

Pegboard

Notes
*evil laughter*

MetCon

“Cindy”
20 min AMRAP
– 5 pull-ups
– 10 push-ups
– 15 squats

OR

“Mary”
20 min AMRAP
– 5 handstand push-ups
– 10 one-legged squats, alternating
– 15 pull-ups

Notes
– Only do “Mary” if you can do at least TWO of the movements Rx, otherwise do “Cindy”.
– One-legged squats are also called “pistol squats”

Warm-up

“Warm-up Fran”
21-15-9-3 reps
– thruster (PVC)
– ring/bar row

Skill

Double unders

Ring inversions

MetCon

12 min AMRAP
– 9 kettlebell thrusters (35/26#)*
– 1 rope climb

*per arm if done individually