WEEK of WOD's 12.17.18 - 12.22.18

MONDAY, DECEMBER 17th

A.

For 10 minutes, alternate movements every minute on the minute for quality:

1-5 Ring Muscle-ups OR 3-5 Ring Progressions OR 5-10 Ring Dips

10 Slow RNF Reverse DB Suitcase Style Lunges (5 per)

B.

Every 5 minutes, for 15 minutes (3 sets) for times:

500 Meter Row

10 Renegade Rows (55/35 lbs)

20 V-Ups

*Renegade Rows = Push-Up, Row Left, Push-Up, Row Right

TUESDAY, DECEMBER 18th

A.

In 15 minutes, complete 1 Snatch approx every minute or 90seconds, building up to a Moderate - Heavy Load

B.

Option 1:

For Time:

21-15-9:

Squat Snatch (95/65)

Chest to Bar Pull-Ups

Option 2:

For Time:

15-12-9

Power Snatch (95/65)

Overhead Squats (95/65)

Pull-ups

WEDNESDAY, DECEMBER 18th

A.

In 10 minutes, complete 2 Front Squats every minute:

*Build to a heavy weight in warm-up, then sustain same weight for all 10 sets (70-85%)

B.

With a team of 3, complete as many rounds as possible in 25 minutes:

12/9 Calorie Bike

6 Burpees Over Wreckbag

100 Meter Wreck Bag Run (50/35)

Partners complete full rounds before switching

THURSDAY, DECEMBER 20th

A.

In 10 minutes, work through 5-8 sets, building to a Moderate Set of 3 reps

Sumo Deadlift

B.

Every 4 minutes, complete the following as fast as possible for 4 Rounds:

100′ Walking Lunge

15 Deadlifts (155/105)

15/12 Calorie Ski

FRIDAY, DECEMBER 21st

Open Gym 5am-6pm, No Scheduled Classes...come and complete on your schedule

"12 Days of Christmas"

1 Hang Squat Clean 165lb/110

2 Burpee Box Get Over 40/30" (can use hands)

3 Bar Muscle-Up (Strict Pull-up/ Jumping Pull-up)

4 Dball Clean 100/70

5 Shuttle Run (5x25 feet)

6 Burpees

7 Toes-to-Bar

8 GHD Sit Up

9 Wall Ball 30/20

10 Push Jerk 165lb/110

11 Strict HSPU

12 Thruster 165lb/110

SATURDAY, DECEMBER 22nd

Open Gym 8am-11am

For Time:

50-40-30-20-10: AbMat Sit-Ups

25-20-15-10-5: Calorie Bike

10-8-6-4-2: Back Squat (185/125lbs)