WoDs week of 12/6/2017

Monday:
Evening:
Strength/Skill:
15 Minute EMOM
Minute #1- 5 Back Squats @72%
Minute #2 - 10  Pull-ups
Minute #3 - Rest
Met-Con:
Every 4 minutes for 5 Rounds
(1) 12 Toes to Bar
(2) 16 Deadlifts (95/135lbs.)
(3) 12 Over the Bar Burpees
* Score is the slowest round

Tuesday:
4x6 RDL
4x6 Jumping Back Squats
4x6 Bent Over Row
4x6 Weighted Dips
4x10 Earthquake Bar Press
4x6 Weighted Cossack Squats

Evening:
Strength/Skill:
15 Minute EMOM
Minute#1 - 10 DB Shoulder Press
Minute #2 - 15 Second Handstand Hold
Minute #3 - 10 Second Hollow Rock & Arch Rock Hold
Met-Con:
5 Rounds
(1) Max Rep Thrusters (65/95lbs.)
* Rest as needed between rounds
* 15 minute time cap

Wednesday:
10 Rounds
10 DB 55# Power Snatches
35 DUs

Evening:
Strength/Skill:
In 20 minutes complete the following...
(1) Power Clean + Hang Power Clean + Jerk
* Increase weight for 6-8 sets, but focus on perfect form
Met-Con:
"Death by 10 Meters"
With a continuously running clock perform 1 sprint (10 meters) the first minute, 2 sprints (10 meters) the second minute, 3 sprints the third minute, and so on, continuing to add 1 sprint each minute until you cannot complete the required number of 10 meter sprints in the given minute.
* Touch the line for each 10m sprint except the last sprint
* Score total rounds and sprints in the last round completed.

Thursday:
AMRAP in 40 Minutes, rest as needed
Barbell Complex AHAP -- once bar is picked up, don't set it down
6 Hang Power Cleans
6 Push Press
6 Front Rack Lunge
6 Bent Over Row
6 RDL

Strength/Skill:
In 20 minutes complete the following...
(1) High Hang Snatch + Overhead Squat
* Increase weight for 6-8 sets, but focus on perfect form
Met-Con:
10 Minute AMRAP
(1) 35 Double Unders
(2) 16 Alternating DB Snatches (35/50lbs.)
* For athletes with DUBS: 6 Split Squat Jump penalty for every missed double under
Then
Work League BBall

Friday:
Partern WoD:
Perform 500 Wall Balls as a pair
EMOM both perform 5 otb burpees.
Alternate who is doing the wall balls (1 works, while 1 rests)
Wall Baller cannot start wall balls until both have finished the 5 over the bar burpees.

Saturday:
1 Minute Max Calorie Assault Bike
Rest
Then
21 minutes (Rep Range and weight TBD)
A: Single Arm Clean and Jerk DB
B: Single Arm OHS DB
C: DB Burpees