WoDs week of 12/11/2017

Monday:
EMOM 15 Minutes
1 Power Clean + 1 Thruster + 1 Push Jerk
Rest 5 Minutes
EMOM 10 Minute (alternate A and B)
A: 10 Hang Snatch 115#
B: 10 SDHP 115#

Evening:
Gymnastics
Metcon (No Measure)
15 Minute EMOM
Minute #1 - 5 Back Squats @ 265#
Minute #2 - Rounds 1-3: 10-12 Strict Pull-ups /Rounds 4-5: 4-5 Max Effort Kipping Pull-ups (or 3 negatives +3 beat swings to scale)
Minute #3 - Rest
Metcon
Metcon (AMRAP - Reps)
10 Minute EMOM
(1) 12 Wall Balls (14/20lbs.) + Max Rep Double Unders
* Score = Number of DUBS completed

Tuesday:
Lunch:
4x6 Weighted Cossack Squat
4x6 Weighted Dips
4x6 Power Snatch

Metcon:
22-16-10
55# DB Clean and Jerk (Alternating arms)
Front Squats 165#

Evening:
Weightlifting
Power Snatch Complex
Take 20 minutes to find a heavy complex:
(1) 1 Snatch Grip Deadlift with pause at the knee + 1 Snatch Pull + 1 Power Snatch
Metcon
Metcon (Time)
5 Rounds
(1) 10 Power Cleans (95/135lbs.)
(2) 10 Burpees
* 8 minute time cap

Wednesday:
Lunch:
6 Rounds, Rest 1 Minute after each Round
Row 20 Cals
10 HSPU
10 24 inch BJO
10 Bent Over Row 115#
6 Burpee Deadlifts 55# DB

Evening:
Weightlifting
Dumbbells
3 Rounds (NFT)
(1) 8-10 DB Seated Strict Press
(2) 8-10 DB Bent Over Row
(3) 8-10 DB Single Leg RDL
* use weight to reach failure in giving rep range
Metcon
Metcon (Time)
For time
(1) 50 Sit-ups
(2) 40 Alternating Pistols
(3) 30 Ring Dips
(4) 20 Chest to Bar Pull-ups
* 15 minute time cap

Thursday:
20 Minute AMRAP
14 Single Arm 55# DB Snatch (Alternating)
35 DUBS
14 Thruster 55# DB (1 in each hand)
35 DUBS
14 Single Arm 55# OHS (switch arms after 7 reps)
35 DUBS
14 Hang DB Power Clean 55# (1 in each hand)
35 DUBS
14 DB Push Press 55# (1 in each hand)
35 DUBS
14 DB Deadlifts 55# (1 in each hand)
35 DUBS

Evening:
Bball

Friday:
1 Minute Max Assault Bike
EMOM 21 Minutes
A: Hang Snatch 10
B: OHS 10
C: Snatch Grip Deadlift 10

Saturday:
Random WoD assigned at gym