SEYA December 2020 WODS

Monday Nov 30th

For Time

800m Row

10 Back Squats

Rx+(105/75) Rx(75/45)

6 Handstand Push-Ups

20 Back Squats

6 Handstand Push-Ups

30 Back Squats

6 Handstand Push-Ups

40 Back Squats

6 Handstand Push-Ups

50 Box Jumps (24/20)

40 Back Squats

6 Handstand Push-Ups

30 Back Squats

6 Handstand Push-Ups

20 Back Squats

6 Handstand Push-Ups

10 Back Squats

800m Row

 

*40 Minute Time Cap

 

Tuesday Dec 1st

7RFT

10 Hang power snatch (right arm) Rx+(50/35)

2 Rope climbs Rx+(legless)

10 Hang power snatch (left arm)

2 Rope climbs Rx+(legless)

 

Wednesday Dec 2nd

10 Rounds For Quality

5 Strict Pullups

5 Push ups

5 Back Extensions

5 Ring Dips

 

Thursday Dec 3rd

Work to a heavy complex in 20 Minutes

Squat Clean + Hang Squat Clean + Push Press +

Squat Clean + Hang Squat Clean + Push Jerk +

Squat Clean + Hang Squat Clean + Split Jerk

+

Iron Scap

Barbell quad smash

 

Friday Dec 4th

50-40-30-20-10 reps for time of:

GHD sit-ups Rx(Anchored sit ups)

Wall-ball shots Rx+(30/20) Rx(20/14)

 

Saturday Dec 5th

MACC Qualifier 19.5

3 Rounds for Time

50 Air Squats

7 Ring Muscle-Ups

1 round of "DT"*

 

*"DT"

12 Deadlifts (185/125)

9 Hang Power Cleans (185/125)

6 Shoulder-to-Overheads (185/125)

 

Time Cap: 30 minutes

Sunday Dec 6th 

Get outside and be rad!!

3315 Eastern Ave Baltimore , MD 21224

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