Monday 12/07/15

WOD - Hero Walsh
4 rounds for time of:
22 Burpee Pull Ups
22 Back Squats, 185/135 lbs
Run (bumper plate), 45/25 lbs, 200 m

Tuesday 12/08/15

Strength - Seated Shoulder Press 5-5-5-5-5

WOD
AMRAP 3 mins of: 
6 Power Snatches, 95/65 lbs
12 Lateral Bar Jumps
Rest 1 min
AMRAP 3 mins of:
5 Handstand Push-ups
20M Walking Lunge with KB (front rack down, switch arms)
Rest 1 min
AMRAP 3 mins of:
30 Double Unders
3 Muscle-ups
Rest 1 Min
AMRAP 3 mins of: 
10 Sandbag Cleans
30 Row (calories)

Wednesday 12/09/15

AMRAP - 15 mins of:
10 Wall Balls, 20 lbs/15lbs
10 Toes To Bars
10 Box Jumps, 24 in/ 20 in

Accessory Work: 3 sets for max reps of Russian Twists using a KB.
24/16kg KB considered rx'd. Perform with other accessory work in between sets. Maintain hollow throughout working set. 


Thursday 12/10/15

WOD - 7 rounds for time of:
7 Power Cleans, 95/65 lbs
7 Thrusters, 95/65 lbs
7 Bar Facing Burpees

 

Friday 12/11/15

WOD - EMOM of Overhead Squat
Minutes 1-5: 5 Reps
Minutes 6-10: 3 Reps
Minutes 11-15: 1 Rep

Every 5 minutes increase the weight for your Overhead Squats. During the last five minutes you may increase each minute to a heavy single. Bars should be taken from the floor.

Row : 100/200/300/400/500 m at 100%, rest 2 mins
Each for time:
Row 100 m
Row 200 m
Row 300 m
Row 400 m
Row 500 m

Saturday 12/12/15

WOD - Christmas Crippler

Sunday 12/13/15

Open Gym

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