Weekly WODs 12/26

Monday
Merry Christmas!

Tuesday
In 8 Minutes
3 rounds
6 Toes to Bar
6 Squat Snatch 75/55lbs
then 3 rounds
7 Toe to bar
5 Squat Snatches 95/65lbs
then in 4 minutes
3 rounds
8 Toes to Bar
4 Squat Snatch 115/75lbs
then in 4 minutes
3 rounds
9 Toes to Bar
3 Squat Snatch 135/85lbs
then in 4 minutes
3 rounds
10 Toes to Bar
2 Squat Snatch 155/95lbs
then in 4 minutes
3 rounds
11 Toes to bar
1 Squat snatch 175/105lbs

3 sets
10 DB bent rows
10 DB lat raise

Wednesday
Deadlift 5,5,5,5,5

Cindy
AMRAP in 20 Minutes
5 Pull Ups
10 Push Ups
15 Air Squats

or Mary
AMRAP in 20 Minutes
5 HSPU
10 Pull Ups
15 Pistols

Or HEAVY Cindy
Cindy but wear a vest

Thursday
Press 5,5,5,5
Push Press 3,3,3,3
Push Jerk 1,1,1,1

In 2:30
200m Run
15/10 cal bike
Max cal row in remaining time
Rest 90s do 5 sets

Friday
AMRAP in 8 Min
7 RMU
21 Wall Balls
63 Double Unders

4 sets
25 band pull aparts
25 band hamstring curls
25 band tricep press downs

Saturday
4 x AMRAP 4:
6 Hang Power Cleans 135/95lbs
3 shoulder-to-overheads 135/95lbs
12 Letaral Burpees over Bar

– Rest 2:00 between rounds.

Sunday
AMRAP 20 with a partner:
23 box jump-overs 24/20
23 power snatches 95/65lbs
23 overhead squats 95/65lbs
23 knees-to-elbows
23-calorie Bike