Specialty WODs 12/2-12/9

CFE
Sunday 12/2
“Ground Iron”
Partner chipper for time:
50 Pull ups
100 Calorie Row
150 Burpee Box Jump Overs (24/20)
200 Wall balls (20/14)
250 Double Unders

Note: One person working at a time, partition reps as desired. 30 minute time cap.

Wednesday 12/5
This workout is three rounds, rotating between 3 stations for 36 minutes (including rest).

Station 1
3 minute AMRAP:
15 Push Ups (Rx+ Handstand Push Ups)
15 Pull Ups (Rx+ 5-7 Bar Muscle Ups)

Rest 1 minute

Station 2
3 minute AMRAP:
15 American Kettlebell Swings (Rx+ 8/arm Kettlebell Snatch)
30 Double Unders

Rest 1 minute

Station 3
In 3 minutes complete:
60/45 Calorie Row

Rest 1 minute

Functional Strength
Sunday 12/2
A1. 5×5 Low Bar Back Squats (80% of 3 RM), across
A2. Forward Sled Pull with Straps on Shoulders

B. 6 minute Partner AMRAP: Duck Walks, switch with partner every 100 ft.

OlyWOD
Sunday 12/2
Pull to Knee + Snatch
5x(2+1)

Snatch
5×1

Wednesday 12/5
Pull to Knee + Clean
5x(2+1)

Clean
5×1

Sunday 12/9
Jerk Dip + Jerk
7x(3+1)

Front Squat
3×3