WODS - 12.16.13 - 12.20.13

Thought I would try giving you the whole week in advance this week.  Don't forget Christmas party this Thursday at 6:30PM and the Grinch Games this Saturday 8:30 AM until 11:00 AM.  If you have not signed up to participate you have until the end of the day tomorrow. Sign up here   .   Looking forward to an AWESOME week! KO

WOD 12.16.13

MOBILITY:

10 minutes of t-spine and shoulder mobility

CONDITIONING:

5 rounds:
20 wall ball shots (20/14)
20 dumbbell snatches (10R/10L) @ (45/35#)
rest 1 minute

*Challenge: Do each set of wall ball shots unbroken

WOD: 12.17.13

STRENGTH / CONDITIONING:

With a running clock:
12 minutes to:
run 800 m
-then-
use the remaining time to find a 6RM back squat

-then no rest-

12 minutes to:
run 800 m
-then-
use the remaining time to find a 3RM back squat

*score is 6RM + 3RM

WOD: 12.18.13

STRENGTH:

20 minutes to find a max complex:
clean + front squat + split jerk + split jerk

CONDITIONING:

Every 90 seconds for 8 rounds:
perform 1 complex at 80% of above

WOD 12.19.13

J19 Team Championship Final WOD

For Time:  (Both Partners Can Work At The Same Time)

Row 1600 Meters (each)

200 Double Unders  - Each - (scaled will be singles at x 4)

Partner Deadlift 50 Reps 225/185

50 Pull Ups - Total  (Scaled will be ring rows)

50 HSPU Total (scaled is game style push ups)

 

WOD 12.20.13

STRENGTH:

12 Mins - Snatch Complex at 75% 1 RM  

1 - Power snatch 1 - Hang Snatch 1 - Squat snatch

CONDITIONING:

8 minute AMRAP:
2 muscle ups
4 T2B
8 kettle bell swings (2/1.5 pood)

16 Sit ups

 

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