WOD: MEGMANNY CYCLE WEEK 2 OF 4

December 11-16

Monday

Strength/Skill

15′ EMOM

minute 1: back squat x10, add 5-10lbs from last week
minute 2: ring plank x30-45″
minute 3: double or single unders x45″

let it snow

teams of 2, 8 rounds total, leap frog

12/9 bike cals
10 pull-ups or ring rows
12 box jumps

Tuesday

Strength/Skill

WOD first today, strength/skill after

teams of 2

10!

american KBS 53/35#
lunge
push ups
burpee broad jump

4 rounds, 15′ time cap

15 hollow hold into sit-up
30″L/30″R side plank
6L/6R KB bottoms up press

Wednesday

Strength/Skill

every 4′ for 16′

8 sumo deadlift
200m run or row
25 banded triceps press
6L/6R lizard pose elbow taps

Fran

21-15-9

thruster 95/65#
pull ups

Thursday

Strength/Skill

15′ coach leg yogaish flow

the most wonderful time of the year

every 5′ for 30′

5 strict burpees
OH plate lunge
15/12 bike cals
beast crawl

Friday

Strength/Skill

booty/shoulder blast, 20′ time cap

4×15 BB hip thrust @ 60% BW, 1″ pause at top
4×10 goblet squat
4×25 banded pull aparts
4×20 slow box toe taps

santa baby

15′ AMRAP

400/350m row
25 russian KBS 70/44#
15 toes to bar

Saturday

Strength/Skill

buddy crossfit

teams of 2

minute 0-10: partner air bike or row sprints, accumulating as many cals as possible in 10′.  45″ sprint, 15″ partner switch/transition

minute 10-12: rest

minute 12-22: partners accumulate as many rounds as possible of:
6 hang power cleans 135/95#
6 burpee over bar
*switch partner every round

minute 22-24: rest

minute 24-34: partners accumulate as many rounds as possible, leap frog style of:
30 double unders
30 sit ups
30 air squats

Monday

Strength/Skill

back squat: 6′ EMOM, 5 at 65%

make it rain

15′ AMRAP

3 row cals
3 burpees over erg
6 row cals
6 burpees over erg
9 row cals
9 burpees over erg
*…adding 3 cals and 3 burpees

Tuesday

Strength/Skill

gymnastics: 12′

handstand walk drills (focus is to keep a strong midline)
walks into wall
shoulder taps
handstand holds (with or without wall) or 250 meters for time

 

drop it low

5 rounds

21/16 cal bike
6 power cleans 205/135#
3 HSPU

Wednesday

Strength/Skill

4 rounds, superset

5 unbroken deadlift @ 75%
1 unbroken set of ring muscle ups

fran

21-15-9

thruster 95/65#
pull ups

Thursday

Strength/Skill

15′ coach leg yogaish flow

the most wonderful time of the year

every 5′ for 30′

5 strict burpees
OH plate lunge
15/12 bike cals
beast crawl

Friday

Strength/Skill

4 rounds, superset

5 front squat
5 push press
*use a weight that will allow you to focus on midline for both movements.

24 minutes of heaven

EMOM 24′

minute 1: 12/9 ski erg cals
minute 2: 5L/5R single arm DB overhead squat 50/35#
minute 3: 10 ring dips
minute 4: 15 abmat sit ups

Saturday

Strength/Skill

buddy crossfit

teams of 2

minute 0-10: partner air bike or row sprints, accumulating as many cals as possible in 10′.  45″ sprint, 15″ partner switch/transition

minute 10-12: rest

minute 12-22: partners accumulate as many rounds as possible of:
6 hang power cleans 135/95#
6 burpee over bar
*switch partner every round

minute 22-24: rest

minute 24-34: partners accumulate as many rounds as possible, leap frog style of:
30 double unders
30 sit ups
30 air squats

Tuesday

Strength/Skill

Thursday

Strength/Skill

Saturday

Strength/Skill