Workouts 12/10-12/15

Monday 12/10:
Tempo Front Squats 6×3

WOD: 10 min AMRAP
10 KB C&J
20 Box Jumps
30 AbMat Situps

 

Tuesday 12/11:
Snatch Jerks 10×1

WOD: 6 RFT
7 OH Lunges
14 T2B/T2R
**5 HR Push Ups OTM**

 

Wednesday 12/12:
Deadlift 5-4-3-2-1@All sets Heaviest Possible
*On the sets of 5 hold the top for 10s, set of 4 hold for 20s, set of 3 hold for 30s, etc… You must bring the bar to the ground after each rep**

Core: 3 sets
Roman Chair Sits Ups
TGU Sit-Ups
Romanian Deadlifts
Back Extensions

5x100m Sprints

 

Thursday 12/13:
Overhead Squat 5-5-1-3-3-1

WOD: 3 Rounds AFAP
10 Hang Snatch
5 L-sit Pull Ups
10 Dips
rest 2 minutes

 

Friday 12/14:
Max out any lift

WOD: 150 Wall Balls for time
**20 Double Unders OTM**

 

Saturday 12/15:

TEAM WOD???? EVERYONE COME!

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