WODs for the Week 12/6/21

MONDAY, DEC 6
METCON
AMRAP 20:
8/6 strict pull-up
20/16 cal row, or 18/14 cal ski
8/6 strict ring dip
15/12 cal assault bike, or 20/16 cal bike erg

TUESDAY, DEC 7
The Bella Complex
For max load:
1 clean
1 shoulder-to-overhead
1 front squat
1 shoulder-to-overhead

The complex should be completed unbroken.

Yes the entire day today is dedicated to the Bella Complex. Check out this video for some tips!

WEDNESDAY, DEC 8
SKILL – Handstand Walk
~10 minutes to practice handstand walking, or inversion

METCON
5 rounds:
40′ handstand walk (2 x 20′ segments)
20 single-leg v-up
300m run

[18:00 cap]

THURSDAY, DEC 9
STRENGTH
Deadlift
5-4-3-2-1

[20:00]

METCON
For time:
120 double-under
40 deadlift (225/155)
30 burpee-over-barbell

[9:00 cap]

FRIDAY, DEC 10
STRENGTH
Pause Back Squat
Every 2:00 x 5:
3 pause back squat

Perform 2-3 warm up sets prior to starting. Pause for 2 seconds in the bottom of the squat. Build in weight as needed.

METCON
AMRAP 12:
8 chest-to-bar pull-up
12 hang power clean (95/65)
16 wall ball (20/14)