Workouts for the week of 12.4.17

Workouts for the week of 12.4.17

Monday 12.4.17

WOD:
“Lift Off WOD”
Complete as many rounds as possible in 12 minutes of:
25 pull-ups
50-calorie row
100 overhead squats
50 box jumps
25 pull-ups

Men use a 45-lb. barbell and 24-in. box
Women use a 45-lb. barbell and 20-in. box

Tuesday 12.5.17

WOD:
1RM Snatch
1RM Clean & Jerk

Wednesday 12.6.17 (in the back building)

WOD:
5 Rounds for Reps
1 Minute Assault Bike
1 Minute Burpees 
1 Minute KB Swings (53/35 lbs) – scale load
1 Minute Toes Through Rings – scale to hanging knee raises
1 Minute Rope Climbs – scale to seated rope climb and knee raise 
1 Minute Rest 

Thursday 12.7.17 

WOD:
“Griff”
800m Run Forwards (hill route)
400m Run Backwards
800m Run Forwards (hill route)
400m Run Backwards

Friday 12.8.17

WOD:
21-15-9
Deadlift (275/195 lbs)
DB Front Squats (55/35 lbs)
Strict Dips

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