WEEK of WOD's 12.23.19 - 12.28.19

MONDAY, DECEMBER 23rd

"12 Days of Christmas"

For Time:

1 Burpee Cluster(115/80lbs)

2 Turkish Get ups ( 53/35lbs, one for each arm)

3 Front Squats (115/80lbs)

4 Clean and Jerks (115/ 80lbs)

5 GOLDEN SWINGS (53/35lbs)

6 Sumo Deadlift High Pull (115/80lbs)

7 Clapping Push Ups

8 Knees To Elbows

9 Pull-ups

10 Lords of Leaping (48/40")

11 Overhead Squats (115/85lbs)

12 Calorie Air Runner

* Perform like song...1, 2-1, 3-2-1, 4-3-2-1, etc

* 1 Golden Swing = 1 RKBS + 1 KB Clean + 1 KB Snatch (alternate arms after ea complex)

* Lords of Leaping = Box Climb Overs

TUESDAY, DECEMBER 24th

GROUP WOD at 9am ONLY

A.

For Time, with a team of 3...

400m Run

60 Toes to Bar

400m Run

90 Double DB Hang Power Clean and Jerks (35/25 lbs)

400m Run

120 Kettlebell swings (70/53lbs)

400m Run

150 Weighted Sit-ups (35/25 lbs)

400m Run

180 Double Farmers Carry Weighted Step-Ups (24/20", 35/25 lbs)

B.

4 rounds for Quality:

20 sec Ball Slams

10 sec Rest

20 sec MedBall Russian Twists

10 sec Rest

WEDNESDAY, DECEMBER 25th

CLOSED, MERRY CHRISTMAS!

THURSDAY, DECEMBER 26th

9am Group WOD + 7am-1pm OPEN GYM

A.

6 Rounds for Time:

20 GHD Sit Ups

6 Alternating DB Snatches (70/50lbs)

Rest 5:00, then...

6 Rounds for Time:

20 Wall Balls (20/14lbs)

6 Burpee Box Get Overs (48/40")

Rest 5:00, then...

6 Rounds for Time:

60 Double Unders (120 SU)

6 Bar Muscle Ups (6-12 Strict Pull-ups)

Goal Time: < 10 min per set

Scale to: 10 reps instead of 20, by load and height

B.

For Quality, in 15 minutes...

Accumulate 3 min in Hollow Hold

Accumulate 6min in Plank Hold (sides count)

Thread the Needle and Puppy Dog Stretch btw sets

FRIDAY, DECEMBER 27th

9am Group WOD + 7am-1pm OPEN GYM

A.

5 Rounds for Time:

Run 400m

7 Deadlifts (135/95lbs)

5 Power Cleans

3 Power Snatch

1 Overhead Squat

Goal Time: < 15 minutes

Scale to: 200-300m run/ by Load

B.

30:00 Recovery Row OR Bike OR Run

Minutes 0-5 - Slow @ 40%

Minutes 6-10 - Moderate @ 50%

Minutes 10-15 - Moderately Fast @60%

Repeat a second time for the 30:00 total

SATURDAY, DECEMBER 28th

8am Class + 9:30am Challenger WOD

For Time:

500m Ski

100ft Front Rack Walking Lunge (95lb/65lb)

20 Handstand Push-ups

100ft Front Rack Walking Lunge (95lb/65lb)

30 Handstand Push-ups

100ft Front Rack Walking Lunge (95lb/65lb)

40 Handstand Push-ups

100ft Front Rack Walking Lunge (95lb/65lb)

500m Ski

Goal Time: < 25 minutes

B.

3 Quality Sets:

10 Romanian Deadlifts

20 Weighted Glute Bridges

30 Twisting Trunk Banded Rotations