WEEK of WOD's 12.28.20 - 1.2.20

OPEN GYM all week for MEMBERS ONLY, 5am-6pm

New Years Day OPEN GYM from 9am-6pm

MONDAY, DECEMBER 28th

A.

3 rounds for time:

30 Wall Balls (30/20) or 45 Wall Balls (20/14)

45 Double Unders (90 Single Unders)

30 Pushups

45 Double Unders (90 Single Unders)

Scale to: 30 Wall Balls (20/14), 15 Flash Push-ups, 45 Single Unders

B.

3 rounds for quality:

15 GHD Hip Raises or Supermans

10 Standing Pallov Press (each side)

10 Standing Bicep Curls (each side)

10 Banded Tricep Extensions

1 min half saddle (each side)

1 min twisted cross (each side)

1 min calf stretch on wall (each side)

TUESDAY, DECEMBER 29th

A.

Overhead Squat

5-3-1-1-1

Use a 12min clock to run thru these sets

*Front squat if mobility won’t allow overhead squat

B.

2 sets

21/16 Cal. Row

50ft Front rack Dumbbell Lunge (50s/35s)

15/12 Cal. Row

50ft Front rack Dumbbell Lunge (50s/35s)

9/6 Cal. Row

50ft Front rack Dumbbell Lunge (50s/35s)

-3 min rest between sets-

Scale to: 15/10 Cal Row, FR DB Lunge 35/20's or 20/10's or Walking Lunge

C.

5 min cool down walk or bike erg (easy pace)

1 min couch stretch (each side)

1 min half saddle (each side)

1 min pigeon pose (each side)

WEDNESDAY, DECEMBER 30th

A.

2 sets

40/30 Cal. Assault Bike

30 Thrusters (75/55)

20 Bar Facing Burpees

*Rest 5:00 min b/t sets

Scale to: 30/20 Cals, 20 Thrusters OR (65/45lbs, 55/35lbs), Burpees

B.

10 min

Kipping Pullup Practice

OR

10 min EMOM

3-5 strict pull-ups

OR

10 min EMOM

5-7 Kipping Pullups

C.

1 min couch stretch (each side)

1 min pigeon pose (each side)

1 min child’s pose

30 sec child’s pose left/right (each side)

THURSDAY, DECEMBER 31st

A.

5x5 Power Cleans

* Work up to a heavy 5 touch and go. Complete a set every 2:00

B.

4 Rounds for time:

20 HSPU

25 GHD’s or 20 Toes to Bar

Scale to: Pike Push-ups OR Push-ups, Knees to Chest OR Ab Mat Sit-ups OR Scale to 10-15 reps instead of 20's)

C.

1 min banded overhead distraction on rig (each side)

1 min seal pose

1 min lacrosse ball smash on scapula/upper back on wall (each side)

FRIDAY, JANUARY 1st

OPEN GYM 9am-6pm TODAY

A.

"MCGHEE"

Complete as many rounds in 30 minutes as you can of:

275 pound Deadlift, 5 reps

13 Push-ups

9 Box jumps, 24 inch box

https://www.crossfit.com/workout/2010/04/15#/comments

Scale to: 275/185lbs, 225/155lbs, 185/135lbs, 135/95lbs, Box Push-ups, 20" > 16"> 12" or STEPS

B.

2021 METERS ON ERG

OR

10 min double under practice

OR

30 unbroken double unders every min for 10 min

C.

1 min calf smash parrallete (each side)

1 min child’s pose

30 sec child’s pose left/right (each side)

1 min twisted cross (each side)

SATURDAY, JANUARY 2nd

OPEN GYM 8am-11am

A.

5 rounds for time:

21 Pull Ups

15 Bar Facing Burpees

9 Shoulder to Overhead (135/95)

Scale to: Jumping/Banded Pull-ups OR Ring Rows, Burpees, 115/75lbs, 95/65lbs, 75/55lb, 55/35lbs, OR scale to 12/9/6 REPS

B.

3 Rounds

10 Barbell Straight Leg Deadlift (moderate loading - controlled reps)

10 Banded Standing Pallov Press

10 Barbell Landmine Twists (each side)

1 min foam roll upper back

1 min foam roll lats (each side)

1 min bicep stretch - hand on wall/fingers down/turn body away slowly (each side)