12.8 - 12.14

 

MONDAY

WOD

GREEN

12 Minutes to complete

21-15-9

Box Jump 24/20
KB swing 53/35

Find 3 RM Hang snatch in remaining time


BLACK

16 Minutes to complete

42-30-18

Box Jump 24/20
KB Swing 53/35

In remaining time find 5 RM touch and go snatch

TUESDAY

WOD

GREEN

20 Min AMRAP

10 Bent over rows ( pick a challenging weight)
20 Back Squats ( pick a weight that will allow you to go unbroken )
30 Double under attempts


BLACK

20 Min AMRAP
10 Chest to bar pull ups
20 Back Squats 95/65
30 Double unders

STRENGTH

GREEN

5 Sets
15 Pushups
10 Ring Rows
10 V-ups


BLACK

5 Sets
10 Dips with a 3 second support hold at the top of each rep
8 Strict Chin ups
15 Second L sit Hang


WEDNESDAY

WOD

GREEN
3 Rounds
20 Thrusters at a challenging weight
20 Calories

Rest 3 Minutes

50 Knees to Elbow
100 Sit ups

BLACK

3 Rounds
20 Thrusters 95/65
20 Calories

Rest 3 Minutes

50 Toes to Bar
100 Tuck Crunches 


STRENGTH

Work up to a 8 RM Push Press

THURSDAY


WOD

GREEN

10 Minute AMRAP

60 Over the Bar Burpees
30 Over head Squats at a challenging weight
10 Dips

BLACK

10 Minute AMRAP

60 Over the Bar Burpees
30 Over head Squats 120/90
10 Muscle Ups


STRENGTH

Front Squat 4x5 With a 3 Second pause in the bucket


SATURDAY

WOD

GREEN

1000 M ROW

30 Dips
30 Sumo Deadlift High pull 75/45
30 Hand Release pushups
30 Snatch 75/45
30 Burpees
30 Ring Rows
30 Thrusters 75/45

BLACK

1000 M ROW

30 Dips
30 Sumo Deadlift High pull 75/45
30 Hand Stand pushups
30 Snatch 75/45
30 Burpees
30 Pull ups  
30 Thrusters 75/45


STRENGTH

FOR QUALITY

GREEN

40 Pull up Negatives ( Jump up to the pull up bar and perform a 3 second negative )

BLACK

60 Chest to bar Pull ups ( only sets of 5 Count )


SUNDAY

WOD

GREEN

16 Minute AMRAP

 Pick one weight that will allow you to perform all 3 movements unbroken in a complex but heavy enough to challenge you

1 Clean
1 Front Squat
1 Jerk
1 Burpee

BLACK

16 Minute AMRAP

1 Clean 185/115
1 Front Squat 185/115
1 Jerk 185/115
1 Burpee


STRENGTH

Over Head Squat
4x12
Same weight across for all sets