WODs for the week 12-8 to 12-12-14

BLACK
Monday-Strength
A1. Dumbbell walking lunges 16 continuos alternating steps x4; rest 90 seconds
A2. Weighted chin ups 5, 5, 3, 3; rest 90 seconds
B. Single arm DB rows @31×1, 8-10×4/arm; rest 45 sec bw arms

Tuesday-Alactic Capacity
10 tough Kettle bell swings 10 burpees as fast as possible x4 sets
Rest 2:00
then
10 box jumps fast
Jump Rope 20 seconds FAST
Rest 2:00
x4 sets

Wednesday-Aerobic Capacity
3 minutes as many rounds as possible @80%:
5 burpees, 5 box jumps, 10 air squats Rest 3 min x3 sets
Then
3 min as many rounds as possible @80%: 10 strict push ups 15 Stepups 20 Heavyropes ropes x rest 3 mins x 3 sets

Thursday-Lactic Endurance
5 Tough Deadlifts 10 Fast push ups Run 600meters @97% Rest 10 min x3

Friday- Creatine Battery
A. 30 back squats for time with 70-80% 1rm
rest 5 mins
B. As many unbroken strict pull 1-4 ladders as possible in 12 minutes

Gold
Monday-Strength
A. Power clean 3, 2, 1, 3, 2, 1 rest 3 min
B1. Push Press 5, 3, 1, 5, 3, 1; rest 2 min
B2. Weighted chin up 2, 2, 2, 1, 1, 1; rest 2 min

Tuesday- Alactic Capacity
5 touch and go hang power clean, Airdyne 20 seconds @95%
Rest 3 min x4
Then
5 Hang power snatch, Sprint 100 meters @97%
Rest 3 min x4

Wednesday- Aerobic Capacity
3 min as many rounds as possible @80% 3 muscle ups 5 burpees box jumps 20″ 100 meter run.
Rest 3 min x3 sets
then
Row 3 min @85% Rest 3 min x3 sets

Thursday-Lactic Endurance
For max reps: 1 min max reps double unders, 1 min max rep burpee pull ups, 1 min max reps unbroken push ups, 1 min max reps power clean (60% 1rm) Rest 10 min x3.

Friday- Creatine Battery
A. Power snatch 2 emom x 10 10 @ 90% 1rm +
5-4-3-2-1 Heavy front squat (5 rep max weight) Tough (kipping/strict/deficeit) handstand push ups.