Monday 12/14/15

Complete as many rounds as possible in 15 mins of:
9 Deadlifts, 155/100 lbs
12 Push-ups
15 Box Jumps, 24/20 in

Tuesday 12/15/15

Strength-Seated Shoulder Press 3-3-3-3

WOD For time:
7 Bear Complexes, 135/95 lbs
Run, 400 m
7 Bear Complexes, 115/85 lbs
Run, 400 m
7 Bear Complexes, 95/65 lbs
Run, 400m

Wednesday 12/16/15

Strength - Front Squat 1 Rep Max lift
10 mins to find 1 rep max

WOD For time:
20 Ball Slams
10 Pull-ups
18 Ball Slams
9 Pull-ups
16 Ball Slams
8 Pull-ups
14 Ball Slams
7 Pull-ups
12 Ball Slams
6 Pull-ups
10 Ball Slams
5 Pull-ups
8 Ball Slams
4 Pull-ups
6 Ball Slams
3 Pull-ups
4 Ball Slams
2 Pull-ups
2 Ball Slams
1 Pull-up 


Thursday 12/17/15

WOD - 3 rounds for time of:
Run, 400m
20 Push Press, 95/65 lbs
Rest 1 Min
3 rounds for time of:
Double Under, 2 mins
15 Thrusters, 95/65 lbs
Rest 1 min
3 rounds for time of:
Burpee Over Bar, 2 mins
10 Squat Cleans, 95/65 lbs
Rest 1 min
3 rounds for time of:
Row, 2 mins
5 Squat Clean Thrusters, 95/65 lbs
 

Friday 12/18/15

Strength - Clean & Jerk 1 Rep Max lift.
15 Mins to find one rep max

WOD - AMRAP in 15 mins of:
1 Wall Climb
10 Kettlebell Swings 53/35
1 Wall Climb
10 Kettlebell Goblet Squats 53/35

Saturday 12/19/15

WOD - Partner/ Team WOD

Sunday 12/20/15

Open Gym

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