WODs Week of 12/9

Monday 12/9

Back Squat (3 sec pause at bottom) 3-3-3-3-3

For time: 
3 Dumbbell Burpee Deadlifts, 50/35 lbs 
Dumbbell Farmers Carry, 50/35 lbs, 100 ft 
6 Dumbbell Burpee Deadlifts, 50/35 lbs 
Dumbbell Farmers Carry, 50/35 lbs, 100 ft 
9 Dumbbell Burpee Deadlifts, 50/35 lbs
Dumbbell Farmers Carry, 50/35 lbs, 100 ft
12 Dumbbell Burpee Deadlifts, 50/35 lbs
Dumbbell Farmers Carry, 50/35 lbs, 100 ft

Metcon Mania
6 rounds for time of: 
20 Dumbbell Bulgarian Split Squats, 50/35 lbs 
24 Single Leg Hip Thrusts, 50/35 lbs 
20 Jumping Dumbbell Squats, 50/35 lbs 
15/12 Assault Bike Calories

Barbell Club
Clean & Jerk Skill
Back Squat (3 sec pause at bottom) 3-3-3-3-3

Tuesday 12/10

Separate For Time Distance Rows:
2000m, rest 3min
1500m, rest 2min 
1000m, rest 1min 
500m
*all out effort for each

Metcon Mania
Complete as many rounds as possible in 30 mins of: 
12 Alternating Kettlebell Gorilla Rows 
12 Kettlebell Hang Power Snatches 
20/15 Assault Bike Calories 
12 Kettlebell Push Press

Barbell Club
Every 2 mins for 20 mins: Hang Power Clean
3 Hang Power Cleans, 70% 1RM
Clean Lift Off 3-3-3-3-3-3

Wednesday 12/11

2 rounds for time of: 
15 Medicine Ball Cleans, 20/14 lbs 
30 Push-ups 
15 Medicine Ball Cleans, 20/14 lbs 
30 Walking Lunges 
15 Medicine Ball Cleans, 20/14 lbs

Metcon Mania
Complete as many rounds as possible in 28 mins of: 
20 Burpees 
20 Single Arm Dumbbell Snatches 
20 Leg Lifts 
20 Tuck Crunches

Barbell Club
Drop Snatch : 1 Rep Max
Pause Overhead Squat 6x4 at 60% 1RM
Mobility

Thursday 12/12

Part A) Every 2 mins for 20 mins: Clean & Jerk1 Clean & Jerk, pick load
Part B) Every 1:30 for 9 mins do: 
Run, 100m 
2 Clean & Jerks @ 70% of "Part A"

Metcon Mania
In 30 mins do: 
Row, 1000m then in the remaining time
AMRAP of: 
60/120 Double Unders 
4 Wall Walks 
30 Hollow Rocks

Barbell Club 
Snatch Grip Deadlift : 5 Rep Max
Every 1:30 for 16 mins: Tall Snatch
3 Tall Snatches, pick load
Barbell Bicep Curl 8-8-8

Friday 12/13

For time: 
15 Power Snatches, 95/65 lbs 
30 Double Unders 
12 Power Snatches, 95/65 lbs 
30 Double Unders 
9 Power Snatches, 95/65 lbs

Metcon Mania
30-20-10 reps, for time of: 
Double Dumbbell 
Hang Clean & Jerk, 45/30 lbs 
Pull-up 
Dumbbell Goblet Squat 
AbMat Sit-up

Saturday 12/14

12 Days of Christmas
For time: 
1 Rope Climb 
2 Shoulder Press, 155/105 lbs 
3 Hang Power Cleans, 155/105 lbs 4 Deadlifts, 155/105 lbs 
5 Box Jumps, 30/24 in
6 Pull-ups 
7 Handstand Push-ups 
8 Ring Dips 
9 Burpees 
10 Kettlebell Swings, 70/55 lbs 
11 Row Calories 
12 Dumbbell men Maker, 50/35 lbs

*Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc.

Sunday 12/15

Barbell Club
Overhead Squat : 1 Rep Max
Back Squat : 5 Rep Max
3 rounds for quality of: 8 Single Arm Dumbbell Rows 8 Dumbbell Floor Press 8 Dumbbell Reverse Flies 8 Dumbbell Chest Flies