Monday - 12/18/17

Strength: Wendler Deadlift: Week 1
Deadlift 1x5 at 65% 1RM
Deadlift 1x5 at 75% 1RM
Deadlift 1x5+ at 85% 1RM

WOD: 50-40-30-20-10 reps, for time of:
Double Under
Kettlebell Swing, 53/35 lbs
AbMat Sit-up

Tuesday - 12/19/17

WOD: 3 rounds for time of:
Run, 200 m
21 Power Cleans, 95/65 lbs
18 Front Rack Lunges 95/65 lbs
15 Burpee Over Bars

Wednesday - 12/20/17

Strength: 
Shoulder Press 1x5 at 65% 1RM
Back Squat 10 @ 70%
Shoulder Press 1x5 at 75% 1RM
Back Squat 10 @ 70%
Shoulder Press 1x5+ at 85% 1RM
Back Squat 10 @ 70%

WOD: 21-15-9-3-9-15-21 reps, for time of:
Wall Ball, 20/14 lbs
Box Jump
 

Thursday - 12/21/17

WOD: For time:
Row, 1000 m
-- then --
7 rounds of:
5 Front Squats, 125/85 lbs
3 Push Jerks, 125/85 lbs
1 Split Jerk, 125/85 lbs

Friday - 12/22/17 

12 Days of X- Mas Gymnastic Style
For time:
1 Wall Climb
2 Pistols (Alternating Legs)s
3 Ring Dips
4 Air Squats
5 Pull-ups
6 AbMat Sit-ups
7 Burpees
8 Walking Lunges
9 Toes-to-bars
10 Box Jumps
11 Handstand Push-ups
12 Calories (Any Machine)s
 

Saturday - 12/23/17

WOD:  12 Days of Christmas - Barbell Style

For Time:
Weight (95/65#)
1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Shoulder Press
5 Back Squats
6 Push Press
7 Thrusters
8 Squat Cleans
9 Push Jerk
10 Hang Power Snatch
11 Overhead Squat
12 Sumo Deadlift High Pull

This is the 12 Days of Christmas Barbell Style. You start off with the first repetition at Deadlift and then before moving on to the Hang Power Cleans you must repeat the Deadlift. Then before going to the Front Squat, you must perform DL, HPC, then FS. Before going to Shoulder Press you must do 1DL, 2HPC, 3FS,then 4 Shoulder Press, and so on throughout the entire WOD.

Sunday - 12/24/17
Closed