WEEK of WOD's 12.24.18 -12.29.18

MONDAY, DECEMBER 24th

Open Gym 5am-4pm

A.

As many rounds as possible in 12 minutes of:

12 Dumbbell Goblet Squats (50/35lbs)

24 Dumbbell Snatches (50/35lbs)

12 Toes to Bar

24 Hand Release Push-ups (OR 24' HS Walk)

Then, finish with a 2018 meter Bike, Row, or Ski

TUESDAY, DECEMBER 25th

CLOSED

WEDNESDAY, DECEMBER 26th

Open Gym 9am-1pm

A.

“Schlitz”

4 Rounds For Time:

400 Meter Run

4 Muscle-ups (OR 8 Burpee Pull-ups)

40 Double Unders (80 SU)

THURSDAY, DECEMBER 27th

A.

Alternating 10min EMOM:

Box Squat (Back Rack) x 5 reps

Banded Rows/ Lat Pulldowns x 10 reps ea (use red mini band around rig)

* start at 40% 1RM of current Back Squat and build

B.

AMRAP 5:

15-12-9

Kettlebell Swing (70/53lbs)

Back Squat (135/95lbs)

Calorie Row

Rest 5 Minutes

AMRAP 5:

15-12-9

Kettlebell Swing (53/35lbs)

Back Squat (115/80lbs)

Calorie Ski

FRIDAY, DECEMBER 28th

A.

In teams of 3, for Time (30 Minute Cap):

400 Meter Wreck Bag Run

100 Deadlifts (155/105)

400 Meter Wreck Bag Run

80 Hang Power Cleans (155/105)

400 Meter Wreck Bag Run

60 Front Squats (155/105)

400 Meter Wreck Bag Run

40 Push Jerks (155/105)

400 Meter Wreck Bag Run

20 Clusters (155/105)

SATURDAY, DECEMBER 29th

A.

For Time:

27-21-15-9:

Calorie Row

Dumbbell Strict Presses (35’s/20’s)

100′ Dumbbell Walking Lunge (35’s/20’s)