Monday - 12/25/17 - Closed - Merry Christmas

Tuesday - 12/26/17

12 Days of Dumbbells - BTB style
Grab a pair of DB: 35/25
1 DB  ManMaker
2 DB  Thruster
3 DB  High Pulls (SDLHP w Both DB's)
4 DB  Goblet Squats (One DB)
5 DB  Single Arm Swings (each arm)
6 DB  Front Squats (Hold at Shoulders)
7 DB  Cleans (Full Squat Clean)
8 DB  Deadlifts
9 DB  Power Snatches (From the floor)
10 DB  Low-Carry Lunges
11 DB  Push Presses
12 DB  Step-Ups (20" box)

To be completed like the song (although actually in reverse order of the song each round). 1 manmaker; 1 manmaker, 2 thrusters; 1,2,3; 1,2,3,4; etc all the way to the 12th day.  

Extra Instructions

Wednesday - 12/27/17

Strength:  Wendler Deadlift: Week 2
Deadlift 1x3 at 70% 1RM
Deadlift 1x3 at 80% 1RM
Deadlift 1x3+ at 90% 1RM


WOD: CrossFit Games Open 13.4
As many reps in 7 mins as you can of:
3 Clean & Jerks, 135/95 lbs
3 Toes To Bars
6 Clean & Jerks, 135/95 lbs
6 Toes To Bars
9 Clean & Jerks, 135/95 lbs
9 Toes To Bars
12 Clean & Jerks, 135/95 lbs
12 Toes To Bars
15 Clean & Jerks, 135/95 lbs
15 Toes To Bars
18 Clean & Jerks, 135/95 lbs
18 Toes To Bars

If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc. This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Every rep counts in this workout.

Thursday - 12/28/17
 

Strength:
Shoulder Press 1x3 at 70% 1RM
Back Squat 8 at 75% 1RM
Shoulder Press 1x3 at 80% 1RM
Back Squat 8 at 75% 1RM
Shoulder Press 1x3+ at 90% 1RM
Back Squat 8 at 75% 1RM

WOD: 3 rounds for time of:
Bike, 12/9 lbs
15 Burpee Pull-ups
21 Thrusters

Friday - 12/29/17 

15 Mins of Skill Work: Rope Climb Progressions, Rope Climb Practice
Rope Climb Progression
Rope Climb - Focus on foot lock and technique

WOD: Falkel - Complete as many rounds as possible in 25 mins of:
8 Handstand Push-ups
8 Box Jumps, 30/24 in
1 Rope Climb, 15 ft

Saturday - 12/30/17

WOD:  New Year WOD For time:
365 Double Unders
20 Deadlifts, 135/95 lbs
18 Burpees
20 Hang Power Cleans, 135/95 lbs
18 Burpees
20 Shoulder-to-overheads, 135/95 lbs
18 Burpees
365 Rows
 

Sunday - 12/31/17 Closed - Happy New Year