WOD: Week of 12/13

Monday - Benchmark

Half 5K

For Time:

Run 2.5K


Skill Work - Post workout

Accumulate

30 Ab mat sit-ups

30 Candlesticks

1:00 L-sit

30 Standing Jefferson curls

30 Banded Good Mornings


Tuesday - Benchmark

Light Linda

For Time:

24-21-18-15-12-9-6-3 in Reps

Deadlift - (Bodyweight)

Bench Press - (3/4 Bodyweight)

Squat Clean - (1/2 Bodyweight)


Wednesday

5 Rounds For Time

10 Strict Handstand Push-ups

20 Toes-to-bar OR Ab mat sit-ups


Skill Work - Pre-workout

5 Sets For Load

5 Push Presses


Thursday - Heavy Day

5 Sets For Load

3 Back Squats


Skill Work - Post workout

5 Sets

:45 Wall sit

10 Single Arm Ring Rows/Arm


Friday - Partner

5 Rounds For Time with a Partner

50 Double Unders (each)

50-ft. Single Arm Overhead Walking Lunge (50/35#)


Skill Work - Pre workout

6:00 Running Clock

2:00 Max Double Unders

Then

4:00 Max Distance Handstand walk OR Max Reps Wall walks


Saturday - Heavy Day

For Load

Weighted Pull-up

1-1-1-1-1-1-1

Weighted Dip

1-1-1-1-1-1-1


Skill Work - Pre workout

5 Sets, each For Time

150/125m Row

-Rest 1 minute between efforts


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