Monday 12/12/16

Strength:  Squat Clean : 12 Mins to find 1 Rep Max

Rest 3 mins into 15 Squat Clean (Touch & Go)s, 50% 1RM- For Time

WOD - Burpees : 75 Reps for Time
(A partner will count these for you, so you can go as fast as possible and not worry about counting)

Tuesday - 12/13/16


WOD -  3 rounds for time of:
1 Rope Climb, 15 ft
20 Kettlebell Sumo Deadlift High-pulls, 53/35 lbs
3 Wall Climbs
20 Pistols (Alternating Legs)s
3 Wall Climbs
20 Alt Kettlebell Snatches, 53/35 lbs
1 Rope Climb, 15 ft


Wednesday - 12/14/16 

Strength -   Wendler Deadlift
Deadlift 1x3 at 70% 1RM
Deadlift 1x3 at 80% 1RM
Deadlift 1x3+ at 90% 1RM

WOD - Karen vs Annie
For time:
30 Wall Balls, 20/14 lbs
50 Double Unders
50 AbMat Sit-ups
30 Wall Balls, 20/14 lbs
40 Double Unders
40 AbMat Sit-ups
30 Wall Balls, 20/14 lbs
30 Double Unders
30 AbMat Sit-ups
30 Wall Balls, 20/14 lbs
20 Double Unders
20 AbMat Sit-ups
30 Wall Balls, 20/14 lbs
10 Double Unders
10 AbMat Sit-ups

Thursday - 12/15/16

WOD -  The Terrible Twenty - For Time:
20 Ground To Overheads 155/115 RX+, 135/95,  115/75 scaled lbs
20 Pull-ups
20 Front Squats 155/115 RX+, 135/95,  115/75 scaled lbs
20 Pull-ups
20 Kettlebell Swings 53/35 lbs
20 Pull-ups
20 Box Jump (24/20 in.)s
20 Pull-ups
20 Push ups
20 Pull-ups 

Friday - 12/16/16 

Strength -  Every 2 mins for 10 mins: 3 Overhead Squats, progressive (use racks)

WOD - AMRAP 6 mins: 
10 Toes-to-bars
Run (medicine ball), 120 ft

AMRAP 6 mins: 
10 Row Calories
20 Burpee over Rower

AMRAP 6 mins:
20 Sandbag Alt Cleans
20 sandbag R leg Lunges
20 Sandbag L Leg Lunges
 

Saturday - 12/17/16

Christmas Crippler - We will have assigned heats
The Workout
For Time:
2 Rounds
12 Power Cleans @ 50% of your 1 rep max Squat Clean
25 Wall Balls
Then
150 Double Unders/Single Unders
Then
2 Rounds
12 Overhead squats @ 50% of your 1 rep max Squat Clean
25 Push Ups
Scaling Options
Wall Balls
– Rx: 20/14 to a 10 foot target
– Scaled: 14/10 to an 8 foot target
– Party: Same as scaled or eat 2 donuts.
Double Unders
– Rx: 2 revolutions per jump
– Scaled: 1 revolution per jump
– Party: Same as scaled or 3 minutes of freestyle dance
Push Ups
– Rx: Chest to the ground at the bottom and arms locked out at the top
– Scaled: Hands elevated on 20 inch box
 

Sunday - 12/18/16

Open Gym Times