WEEK of WOD’s 12.16.19 - 12.21.19

MONDAY, DECEMBER 16th

A.

Every 90 seconds, for 12 minutes, complete...

Hang Power Snatch + Overhead Squat + Snatch

*drop and reset after OHS, before full snatch, and build each set

10/7 Cals Ski OR Air Runner

1 Rope Climb

20 Babrbell Back Rack Reverse Lunge (115/75lbs)

Goal Time: 90sec per interval

Scale to: 7/5 Cals, RC Prog, Walking Lunges

**Teams of 3, rotate in every minute

C.

2-3 Sets for Quality:

Lat Distraction on Rig 2min

10 Half Kneeling KB Rotational Chops R side

10 Half Kneeling KB Rotational Chops L side

TUESDAY, DECEMBER 17th

With a partner, complete for time...

150 Wall Balls (20/14)

100 Box Jump Overs (24/20)

*Partner holds KB’s entire time teammate is working, 70/53lbs, Farmer carry hold on the dumbbells *

Goal Time: < 12 minutes

Scale to: 100 WB/ 75 BJO

B.

3 Sets for Quality:

5 Double Kettlebell Hang Cleans

100 Meter Double Kettlebell Front Rack Carry

15 Calorie Ski Erg or Air Runner

30 Banded Pull-Aparts

30 Flutter Kicks in Hollow Body or Hanging L-Sit

WEDNESDAY, DECEMBER 18th

A.

3 Rounds for Time:

15 Bench Press (185/125lbs)

25 Push-ups

15 Back Squat (225/155lbs)

20 Handstand Push-ups (Pike, DB Pr)

15 Deadlifts (255/185lbs)

100' Handstand Walk (Bear Crawl 200’)

Scale: by Load

Goal Time: <30 minutes

B.

Accumulate 100-150 Cals on any Erg or Assault

* Every time you break or change machines, perform 30sec of side plank

THURSDAY, DECEMBER 19th

A.

As many rounds as possible in 10 minutes...

10/7 Cals Assault Bike

10 Burpee Toe to Bar

Goal Rounds: 4+

Scale to: 7/5 Cals, 5-7 Burpee K2C

B.

For 20 minutes, complete...

Max Calorie Bike*

*And Every 2 minutes including on the 0:00

7 Prone Plank MB Roll Outs (off hands)

FRIDAY, DECEMBER 20th

A.

AMRAP 5:

Buy-In: 700 Meter Row

7 Squat Cleans (115/85lbs)

25 Double Unders (50 SU)

Rest 5 Minutes

AMRAP 5:

Buy-In: 500 Meter Row

5 Squat Cleans (135/95lbs)

25 Double Unders (50 SU)

Rest 5 Minutes

AMRAP 5:

Buy-In: 300 Meter Row

3 Squat Cleans (165/115lbs)

25 Double Unders (50 SU)

B.

Tabata GHD Sit-Ups

Rest 1:00

Tabata Hip Extensions

SATURDAY, DECEMBER 21st

A.

40-30-20-10 reps for time:

AbMat Sit-ups

Push Presses

Erg/Assault of Choice

Increase weight on the barbell each set.

Round of 40: 45/35lbs

Round of 30: 75/55lbs

Round of 20: 105/75lbs

Round of 10: 135/95lbs

*can sub KB or DB Thrusters

30/15lbs, 35/20lbs, 40/25lbs, 50/35lbs