Monday, December 22

Monday, December 22
 
Warm Up:
24 wall balls
12 ring dips
12 GHD sit ups
12 thrusters 45/33
24 box jumps
 
Strength:  OHS – week 8
 
WOD#1:
10 minutes to establish a 20-rep max Power Clean
(rest is in front rack only- touch & go)
 
WOD#2: at 10-minute mark immediately begin
20-15-10-5  HSPU
5-10-15-20  OHS (115/75)
 
*Score is weight + time (WOD #2)
 
 
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Sunday, December 21.

Sunday, December 21. 
 
Warm up
Run/row/jump 
2 rounds
8 dips
10 push ups
8 burpee box jumps
10 squat jumps
 
Strength: sumo dead lift 
10-8-6-4-2
 
WOD:  3RFT
6 squat cleans. 115/75
8 shoulder to overhead
10 Front rack lunges
12 SDLHP
14 Lateral jumps over bar
 
 
Strength Class.  Sunday, December 21.
 
Warm up:
250m row
10 wall balls
10 push ups
7 bear complexes
 
Clean and jerk
3@60
3@70
2@80
2@90
1@105
 
Clean pulls
3×3 105,110,115%
 
Back squat
5×3 with pauses. 75%
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Saturday, December 20

Saturday, December 20
 
Warm Up:
2 rounds:
 100m Sled Pull
100m high knees
5 burpee pull ups
10 barbell snatches 45/33
10 barbell back-rack lunges 45/33
 
Partner WOD:
“Isabel”
30 Snatches 135/95   (* You go/ I go format)
then…
15-12-9-6-3  (* one partner completes a round, then the other partner. Partners MUST tap into each round)
Burpee Box Jumps
100m Run
then…
“Randy”
75 Snatches 75/55   (* You go/ I go format)
 

 

 
 
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Saturday, December 20.

Competitor’s Class.  Saturday, December 20.
 
Warm up:
400m run
10 dips
10 wall balls
10 OH pistols
Warm up to weight for complex
 
EMOMx8
2 Bar Facing Burpees then complete 1 Complex at 70% of Clean and Jerk
Squat clean + push jerk + front squat + push jerk
 
 
WOD: Oh. My. Shoulders.
 
3 RFT
Down and back handstand walk
7 HSPUs
10 OH Pistols.  33/15 barbell
15 Pull ups
 
*To start the workout run 200 feet( gym to curb )
then EMOM run 200 feet.
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Friday, December 19

Friday, December 19
 
Warm Up:
 3 rounds:
20 calorie Row
2 rounds of Cindy
 
Strength: Deadlift – week 7
 
WOD: EMOM x 14
Even: 50m Shuttle Run  + 3 power cleans 155/105
Odd:  50m Shuttle Run  + 3 front squats
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