CF646 Weekly WODs 12/18

Monday
Snatch 3,3,2,2,1,1,1

AMRAP in 12M
6 DB OH Squats 50/35lbs
6 Shuttle Runs (50′)
*add 2 OH Squats every round

Tuesday
5 sets
2 Weighted Pull Ups
2 Turkish Get Ups
*Build over the sets

6 RFT
15 American KB swings 24/16kg
12 Chest to Bar Pull Ups
50′ HS Walk

3 sets
10 Bent over Rows
20 Banded Lat pull downs
15/15 weighted side bends

Wednesday
Push press OTM for 12M 80% x 3

In 3 minutes
25 Wall Balls 20/14
20 Toes to Bar
Max Dus in remaining time
Rest 3 minutes and do 4 sets

3 sets
15 DB floor press
max tempo push ups 1111
Rest 1 minute between sets

Thursday
AMRAP 2:
200-meter run
AMRAP burpees
– Rest 2:00 –
AMRAP 4:
400-meter run
AMRAP burpees
– Rest 4:00 –
AMRAP 6:
800-meter run
AMRAP burpees

5 Minutes
12s Max Pull Ups Strict
30s Hang from pull up bar
18s rest

Friday
2 sets for time
500m Row
10 Box Jump overs
20 Back Squat 50% of max
10 Box Jump Overs
500m Row
Rest 5 minutes

Saturday
12 Days of Christmas 
1 Run 200 Meters
2 Snatches 135/95 lbs
3 Thrusters 135/95lbs
4 BMU
5 Burpees
6 Toes to Bar
7 Chest to Bar
8 KB Swings 32/24kg
9 Box Jumps 24/20
10 Strict Handstand Push-Ups
11 GTOH 135/95lbs
12 Manmakers 50/35s

Sunday
CHRISTMAS EVE
CLOSED