WODs for the week 12/4-8

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Monday 4 December
Strength
Back Squat
5 reps @ 85%
4 reps @ 90%
3 reps @ 95%
2 reps @ 100%

MetCon
“Shake n’ Bake”
Complete reps of 21-15-9 for time:
Cal Row
Thrusters 95/65
Pull Ups

Tuesday 5 December
Strength
7 Sets of:
2 Hang Power Snatch + 2 Overhead Squats
Build over the course of 7 sets

MetCon
“If You Ain’t First, You’re Last”
4 Rounds for time of:
8/8 DB Hang Power Snatch 45/25
50 Double Unders
50m DB Overhead & Farmer’s Carry 45/25
25 Jumping Squats

Wednesday 6 December
Strength
4 Sets of:
Dead-Stop Deadlift x 5 @ 75%
15 V-Ups

MetCon
“I’m on Fire!”
400m Run
24 Goblet-Hold Lunges 53/35
12/12 Single-Arm Push Press 53/35
400m Run
25 Toes-to-Bars
400m Run
24 Goblet-Hold Lunges
12/12 Single-Arm Push Press

Thursday 7 December
Strength
3 Sets of:
Bulgarian Split Squats x 10/10
DB Bent-Over Rows x 10/10

MetCon
“Dear Baby Jesus”
3 Rounds of:
1 min Max Reps of each of the following movements:
Cal Bike
Russian Kettlebell Swings 70/35
Cal Row
Box Bump Overs
Ring Push Ups
Rest 1 min

Friday 8 December
Strength
EMOM for 8 min:
3 Power Clean & Jerks

MetCon
“Don’t You Put That Evil On Me Ricky Bobby”
1mi Run
30 Clean & Jerks 135/95
1k Row