Sunday, December 15 - Sunday, December 21

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Sunday, December 15 - NO CLASS

 

Monday, December 16 

WOD:

Part 1: For Time

  • 1,000 meter row

Part 2: 12 minute AMRAP

1, 2, 3, 4, 5, 6, 7, 8, 9, 10...

  • Ring Dips
  • TTB

 

Tuesday, December 17

Strength: Hang Snatch

  • 5x2

WOD: For Time

  • 30 Pull-Ups
  • 30 Push-Ups
  • 400 meter row
  • 20 Pull-Ups
  • 20 Push-Ups
  • 400 meter rows
  • 10 Pull-Ups
  • 10 Push-Ups
  • 400 meter row

 

Wednesday, December 18 

Strength: Back Squat

  • 2 reps EMOM for 10 minutes

WOD: For Time

"Karen"

  • 150 Wall Balls (14/20)

 

Thursday, December 19

Strength: Deadlift

  • 5x3

WOD: 4 Rounds for Time

  • 10 Deadlift (203/275)
  • 10 Bar Facing Burpees
  • 25 AIr Squats

 

Friday, December 20 

Skill Work: SOTS Press

  • 5x2

WOD: 15 minute AMRAP

  • 3 Wall Climbs
  • 3 Muscle-Ups

 

Saturday, December 21

Strength: Push Jerk (from behind head)

  • Establish a 1 RM

WOD: For Time

  • 50 Barbell Lunges (83/115)
  • 50 Sit-Ups
  • 50 Push Jerk (83/115)
  • 50 Push-Ups
Posted on December 15, 2013 .