WEEK of WOD's 12.31.18 - 1.5.18

MONDAY, DECEMBER 31st

6am-5pm OPEN GYM

A. For Quality:

3-5 Rounds:

500m Row

1000m Bike Erg

300m Ski

Rest 3min between rounds

*If you are participating in the New Years Day Extravaganza for 2 or more workouts, either rest today OR take this workout at a 50-70% effort

TUESDAY, JANUARY 1st

New Years Extravaganza Event

9:30am-12:00pm Session A

Lunch Break

1:30-4:00pm Session B

9:30-9:50am Cindy (Mary)

10:00-10:15am Isabel (Karabel)

10:25-10:40am Helen (Nasty Girls)

11:00-11:15am Fran (Frelen)

11:25-11:40am Grace (Halfsies Heavy Grace)

11:45-12:00pm Jackie

LUNCH

1:30-1:45pm Elizabeth (Amanda)

1:55-2:10pm Christine

2:20-2:40pm Annie (Strict Lynne)

3:00-3:10pm Diane (Roaming Diane)

3:20-3:35pm Nancy (Halfsies Kelly)

3:45pm Angie (Upside Down Angie)

*Workouts will be written out on whiteboard at gym

WEDNESDAY, JANUARY 2nd

A. 5:00-15:00

Bike/Row/Ski 3 minutes at 50%

3min emom Squat Therapy x 3 reps @4221

Bike/Row/Ski 3 minutes at 70%

B. 25:00-50:00

With teams of 3, each teammate completes 5 rounds as fast as possible:

12/8 Cal Ski OR 15/10 Cal Row

3 D-Ball Clean (150/100lbs)

1 Rope Climb (18')

Scale to: by Load, RC Progression, and lower cals

Interval Goal Time: 1-1.5min rounds

Time Cap: 25 minutes

THURSDAY, JANUARY 3rd

A. 12:00-27:00

In 12 minutes, work through 5-6 sets building up to a heavy 3-RM Push Press for today

B. 35:00-43:00

Complete 21, 15, 9 reps for time:

DB Power Snatch (70/50lbs)

Burpees

Scale to: By Load, then by reps: 15-12-9

Goal time: 5-8 minutes

C.

For 12-15 minutes, work through following movements for quality:

Ski Erg 5-10 Cals

Goblet Squat Hold 30 sec, passive at bottom

KB on knee mobility in bottom of squat- 30sec ea side

KB Weighted Sit-ups x 25 reps

FRIDAY, JANUARY 4th

A. 15:00-35:00

With a partner, complete as many rounds as possible, alternate rounds for 20 minutes:

7 Bar Dips

30 Double Unders

7 Sandbag Cleans (50/35lbs)

3 Down N Back Sprints

Partners alternate rounds

Scale to: 4 reps + 20 SU/ 2 DandBSprints

Interval Goal Time: 1.5-2min rounds

B. 40:00-55:00

For 12-15 minutes, work through following movements for quality:

Bike 10-15 Cals

Hollow Hold x 30 sec

Plank Hold x 60 sec

KB Windmills x 5 ea side

SATURDAY, JANUARY 5th

A.

For Time:

50 Clean and Jerks (135/95lbs)

On the minute- 5 Toes to Bar

Scale: by Load, 3 T2B, 35 reps total

B.

Coaches Choice Cash Out