Weekly WODs: 12/11/17-12/15/17

 

 

MONDAY

“Power Play”

EMOM x 5
Clean Pull + Hang Power Clean + Power Clean
50% Across of estimated 1RM Clean

 EMOM x 5
1 Power Clean
Climb in weight to find a Heavy Single for Day

Ascending Ladder for 7 Minutes:
1 Power Clean (155/105), 30 Double-Unders
2 Power Clean (155/105), 30 Double-Unders
3 Power Clean (155/105), 30 Double-Unders
Continue to add (1) Power Clean per round until time is up.

 

TUESDAY

AMRAP 30 Min

35/25 Calorie Row
15 Toes to Bar
12 Barbell Reverse Lunges (115/80)
9 Strict Ring Dips

 

WEDNESDAY

“Diane”

21-15-9
Deadlifts (225/155) 
Handstand Push-ups

 

THURSDAY

”31 Heroes”

AMRAP 31 min. Partner 1 completes full round while partner 2 rests, then switch. Options available without partners.

8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24)

 

FRIDAY

Accessory Work/Skill Day

Handstand Complex- 3 RFQ: 5 Donkey Kicks + 5 Walk-Ups + 5 Negative HSPU


4 Rounds:
10 Close Grip Pushups
15 Dumbbell Bent Over Rows, each (50/35)
20 Strict Presses (empty barbell)
25 Banded Pull Aparts
30 Sit-Ups
Rest as needed between rounds