WOD WEEK 12/11/17


Monday 12/11/17
BACK SQUAT
"JOHNNY"
1,200 Meter Run
Directly into…
3 Rounds:
19 Toes to Bar
87 Double-Unders
7 Hang Power Snatches 135/95 (115/80)
Directly into…
Cashout: 1,200 Meter Run

RECOVERY BIKE
20 Minute Restorative Effort


Tuesday 12/11/17

TUESDAY
Gymnastic Strengthening
Alternating OTM x 10 (5 Rounds):
Even Minutes – 7 MU 
Odd Minutes – 40 Double-Unders
Following, 25 Strict Pull-Ups 

THRUSTER
With a 7:00 Running Clock:
Build to an 8RM Thruster 
Following, between the minutes of 7:00-12:00, complete:
2 Sets of 5 Thrusters @ 85% of today’s 8RM

"IEKCAJ"
"IEKCAJ"

1 Round:
30 CTB Pull-Ups
50 Thrusters (45/35)
70/50 Calorie Row


Wednday 12/11/17

L-SIT 
Accumulate 2:00 in an L-Sit

RACK DEADLIFT
Set #1 – 65% of estimated 1RM DL
Set #2 – 70% of estimated 1RM DL
Set #3 – 75% of estimated 1RM DL
Set #4 – 80% of estimated 1RM DL
Sets #5, 6 and 7 –B2H

"TSUNAMI"

On the 4:00 x 5 Rounds:
21/15 Calorie Row
12 Deadlifts 225/155 (175/115)
9 Barbell-Facing Burpees
Score is our slowest time across all (5) round

Thursday 12/14/17

BAR MUSCLE-UP
Part A (Choose one option)
4 Rounds:
Option #1 – 1:00 Bike or Row + 40 DU, 15 GHD Sit-Ups, 4 Bar Muscle-Ups
Option #2 – 1:00 Bike or Row + 30 DU, 12 GHD Sit-Ups, 3 Bar Muscle-Ups
Option #3 – 1:00 Bike or Row + 30 DU, 12 GHD Sit-Ups, 1-2 Bar Muscle-Ups

Part B – Weighted Pull-Ups
5 Sets of 4 Repetitions

"ADDERALL"
Part #1 – In a 10:00 Window:
Run 1 Mile (1600 Meters)
Time Remaining, Max Power Clean and Jerks 135/95(115/80)
— Rest 3:00 —
Part #2 – In a 7:00 Window:
Run 800 Meters
Time Remaining, Max Power Snatches 115/80 (95/65)
— Rest 3:00 —
Part #3 – In a 4:00 Window:
Run 400 Meters

Time Remaining, Max Thrusters 95/65 (75/55)

5:30Friday Christmas Party

"THREE PEAT" - TEAM VERSION

 






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