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WEEK OF WOD'S 12.18.17 - 12.23.17

MONDAY, DECEMBER 18th

A.

Five sets of:

Back Squat x 3 reps @ 30X1 aroud 80%

Banded External Rotation x 12 reps each @ 2110

B.

Three rounds for time of:

20/15 Calories of Rowing

30 Wall Ball Shots (20/14 lbs)

TUESDAY, DECEMBER 19th

A.

Six sets of:

Shoulder Press @ 20X1

3-3-2-2-1-1-1 (work from 80-95%)

B.

Against a 3-minute running clock, perform the following:

Sled Push Down and Back (100 ft)

Max Calories of Assault Bike

Rest 3 minutes between sets, and complete a total of 3 sets for max calories. Please note calories achieved in each set.

WEDNESDAY, DECEMBER 20th

12 Days of Christmas

1 100 Meter row

2 Box Jumps (24/20)

3 HSPU

4 Push Jerks (135/95)

5 Power Cleans (135/95)

6 Deadlifts (135/95)

7 Toes 2 Bar

8 KBS (53/35)

9 Ring Dips

10 Thrusters (135/95)

11 Pull Ups

12 Pistols

THURSDAY, DECEMBER 21st

A.

For time:

1-Mile Run or 2000 meter Row

25 Burpees

Accumulate 5:00 in Handstand Hold

25 Burpees

1-Mile Run or 2000 meter Row

FRIDAY, DECEMBER 22nd

A.

In teams of two, with only one teammate working at any time, complete three sets for max reps of:

2 Minutes of Shoulder to Overhead (95/65 lbs)

Rest 1 Minute

2 Minutes of Front Squats (95/65 lbs)

Rest 1 Minute

2 Minutes of Burpee over Barbell

Rest 1 Minute

SATURDAY, DECEMBER 23rd

OPEN GYM ONLY 8-11am