Monday - 12/11/17

Strength: Back Squat 5-3-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.

WOD: In 15 mins do:
100 Double Unders
then in the remaining time, AMRAP of:
21 Russian Kettlebell Swings, 53/35 lbs
15 V Situps
9 Wall Balls, 30/20 lbs

Tuesday - 12/12/17

Strength: Power Snatch 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.

WOD: 3 rounds for time of:
15 Power Snatches, 95/65 lbs
15 Lateral Burpee Over Barbells
Row, 250 m

Wednesday - 12/13/17

WOD: For time:
25 Pull-ups
50 One Hand Dumbbell/KB Clean & Jerk 25(L) & 25(R)s, 35/25 lbs
25 Air Squats
50 Dumbbell / Kettlebell Floor Press, 35/25 lbs
25 Box Jumps
50 Dumbbell /Kettlebell Deadlifts, 35/25 lbs

Thursday - 12/14/17

WOD: Complete as many rounds as possible in 10 mins of:
Bike, 30 secs
10 Medicine Ball Ground To Over Shoulders, 50/30 lbs
20 Toes-to-bars
Rest 1 min
Complete as many rounds as possible in 10 mins of:
10 Goblet Box Step Ups, 50/35 lbs
20 Push Press, 95/65 lbs
30 Lateral Bar Jumps

Friday - 12/15/17 

Strength: Find your Front Squat 3 Rep Max.

WOD: Back Squat 135/95 lbs
To the tempo of "Flower" by Moby. Squatting down and pausing when the song says "bring sally down" and standing up from the squat when the song says "bring sally up".
All this amounts to 30 reps in 3:30 without rest at the top.

Saturday - 12/16/17

WOD: Community WOD

Sunday - 12/17/17

11AM-1PM Open Gym