WODS for the Week - Dec. 5

MONDAY, DEC. 5

Cycle 2, Week 5

Strength/Skill:
Overhead Squat

12 Sets (4 each) (18 Min)
1 Min Max Reps, 30 Sec Rest Between Stations
Set 1) Wallballs
Set 2) Calories
Set 3) Ring Dips or Push-Ups

"Rx" WB (20/14)

TUESDAY, DEC. 6

Strength:
Pick 1 Hinge Movement & 1 Pushing Movement
- Goal: Beat last week's tough 8
- Build to a tough 8 reps for each, then
- 2-4 sets at 85-95% of tough 8

Bilateral Track Options:
- Deadlift
- Strict Press

Unilateral Track Options:
- Staggered Stance Deadlift
- Single Arm Strict Press

For Time: (10 Min Cap)
20 Power Cleans
20 Burpees over the Bar
40 Deadlifts
40 Burpees over the Bar

"Rx" (155/105)

WEDNESDAY, DEC. 7

Skill:
Bar Muscle Up

AMRAP 15:
30/25 Calories
1 Max Set of Pulling Movement
—once break, return to calories

Scoring:
Pulling Movement Options and Points:
Inverted Rows: 1 point per rep
Chin over bar pull ups: 2 point per rep
Chest to bar pull ups: 3 points per rep
Bar muscle ups: 4 points per rep
— For Total Pulling Reps (calories not scored)

THURSDAY, DEC. 8

Strength:
Pick 1 Squat Movement & 1 Pulling Movement
- Goal: Beat last week's tough 8
- Build to a tough 8 reps for each, then
- 2-4 sets at 85-95% of tough 8

Bilateral Track Options:
- Front Squat
- Supinated Barbell Bent Over Row

Unilateral Track Options:
- Rear Foot Elevated Split Squat
- Single Arm Supinated Grip Power Rows
- Single Arm Upright Row

For Time (15 Min Cap):
600m - 400m - 200m Run
50 Air Squats after each run
(end with squats)

FRIDAY, DEC. 9

For Time with a Partner (18 Min Cap)
— 1 partner working at a time

Buy-In: 200 Double-Unders
—then
4 Rounds:
6 Rope Climbs
24 Hang Power Snatches
—then
Cash Out: 200 Double-Unders

"Rx" - Barbell - (95/65)

SATURDAY, DEC. 10

AMRAP 20: (In Teams of 3)
90 Burpees
— 1 working at a time, switch as desired

AMRAP with Time Remaining
6 DB Thrusters
9 Toes to Bar
12/9 Calories
*share DBs / T2B bar / machine
(can only rotate once next station is finished)
— Stadium Style

"Rx" DB - (50s/35s)

SUNDAY, DEC. 11 (Endurance)

Coming Soon

WORK YOUR WEAKNESS

Strength I
Every 1:00 x 12 sets:
1 power clean + 1 hang squat clean
- Perform complex unbroken
- Hold a challenging weight across all sets — around 60-80% of your 1-rep max.

Skill I
Every 2:00 for 6 sets:
5-10 unbroken strict handstand push-ups
- Each set of handstand push-ups must be unbroken.
- If you are unable to perform a handstand push-up, complete the most challenging pushing exercise you are capable of.

Skill II
4 sets:
20 seated leg raises
10 banded side steps (right)
10 banded side steps (left)
- To increase the difficulty, perform the leg raises over a dumbbell.

Stamina I
4 sets for total time:
200-m jog (recovery pace)
400-m run
100-m jog (recovery pace)
100-m sprint
- Each run should be a hard effort relative to the distance being performed. No pacing.