Sunday, December 1 - Saturday, December 7

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Sunday, December 1 - NO CLASS

 

Monday, December 2 

WOD: For Time

"Filthy Fifty"

  • 50 Box Jumps (20"/24")
  • 50 Jumping Pull-ups
  • 50 KB Swings (35/55)
  • 50 Walking Lunges
  • 50 KTE
  • 50 Push Press (33/45)
  • 50 Back Extensions
  • 50 Wall Balls (14/20)
  • 50 Burpees
  • 50 Double Unders

 

Tuesday, December 3

Strength: Hang Snatch

  • 5x2

PARTNER WOD: 17 minute AMRAP

  • 400 meter row
  • Sit-ups

 

Wednesday, December 4

Strength: Snatch

  • Establish 1 RM

WOD: EMOM 12 minutes

  • 1 Snatch @ 80% of 1 RM
  • 5 Bar Facing Burpees

 

Thursday, December 5

Strength: Push Press

  • 1x10; 2x5; 3x3

WOD: 3 Rounds for Time

  • 10 Ring Rows
  • 20 Broad Jumps (4'/6')
  • 20 Push-ups
  • 10 OHS (93/135)

 

Friday, December 6

Skill Work: Double Unders

WOD: 

Part 1: 3 Attempts for Max Reps

  • Pull-ups

Part 2: 10 minute AMRAP

  • 20 MB Walking Lunges (14/20)
  • 20 M Bear Crawl

 

Saturday, December 7

Skill Work: Bar Muscle-ups/Pull-ups

WOD: 7 Rounds for Time

  • 2 Bar Muscle-ups or 6 Pull-ups
  • 20 Air Squats
  • 200 Meter Row
Posted on December 1, 2013 .