WOD’s for the Week of 12/5 to 12/10

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

Warm-up

4 rounds
– 10 air squat
– 20 sec bar hang
– 30 single under

Skill

Front Squat Clinic

MetCon

12 min AMRAP of …
– 3 front squat (95/65#)
– 6 toes to bar
– 36 double under

Warm-up

2 min each of…
– single under
– double under
– shoulder mobility
– hip mobility
– back mobility

Skill

Handstand

MetCon

3 rounds for time of …
– 30 ring push-up
– Max unbroken double under

Notes:
– 2 tries at DU per round
– Must get at least 20 unbroken OR perform 60 sec Plank penalty

Warm-up

Agile 8

MetCon

Deadlift Ladder
– 3 reps per weight
– Start 95/75#; +20# per step
– Score: max weight

Skill

Clean

Warm-up

10 min AMRAP
– 10 sit-up
– 8 squat
– 6 push-up

Skill

Kipping

MetCon

14 min Team AMRAP
– 3 tire flip
– 6 pistol squat (alt. legs)
– 12 burpee

Each team has one tire. Athletes may work in tandem, but must do moves in order.

Warm-up

9 min Split Alt. Moves (40 sec work/20 sec rest)
– Single Under
– Ring Row/Jumping Pull-up
– Burpee

Skill

Muscle-up

MetCon

4 rounds for time …
– 5 barbell row (115/75#)
– 10 power clean (115/75#)
– 15 pull-up

Warm-up

Agile 8

MetCon

20 min AMRAP of …
– 10 box jump (30/24″”)
– 20 sit-up
– 30 double under

Skill

Snatch