Week of 12/10-12/14 WODS

(Mon)
WOD:

Emom x 21

1-  6 burpee box jump overs

4 clusters (95/65)

2- 15/12 cal row

3- 15 wbs

(Tue)
WOD

Part a

3 rounds

10 hspu with 3 sec negative

Rest 1 min

30 external rotation each arm

Rest 1 min

Part b:

3 x 10 strict pull up

If you can go ub add weight

Part c

Tabata

Strict press with empty barbell

(Wed)
WOD

14 min amrap

7 squat snatch (135/95)

14 ring dips

(Thur)
WOD

10-8-6-4-2

Bench press (185)

power clean

Rest 5 min

10-8-6-4-2

Power clean

Bench

(Fri)
WOD

Kelly

5 rounds for time

400m run

30 box jump

30 pull ups

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