Sunday, December 14 - Saturday, December 20

 Katie B. warming up and Kelsey M. getting after it....

Katie B. warming up and Kelsey M. getting after it....

Sunday, December 14 - No Class

 

Monday, December 15

Strength: Max Strict Handstand Push-Ups

  • 3 Attempts 

WOD: TABATA 

  • Row (calories)
  • Air Squat
  • Burpee
  • Sit-Ups
  • Double Unders

 

Tuesday, December 16

Strength: Back Squat

  • 5x2

WOD: 21-15-9 for Time

"Elizabeth" (compare to 6/26/14 & 2/13/14)

  • Power Clean (93/135)
  • Ring Dips

 

Wednesday, December 17

Partner WOD: For Time

"Centurian" (compare to 4/3/2014)

  • 100 Wall Balls (14/20)
  • 100 KB Swings (35/55)
  • 100 Push Press (43/75)
  • 100 Box Jumps (20/24)
  • 100 (Calorie) Row

*Mobility Work

 

Thursday, December 18

Strength: Snatch

  • 5x2

WOD: Row + 5 Rounds for Time + Row

Buy-In

  • 500M Row

Then....5 Rounds for Time

  • 5 Snatch (93/135)
  • 10 Chest to Bar Pull-ups

Buy-Out

  • 500M Row

 

Friday, December 19

Strength: Strict Press

  • 5x2

WOD: For Time (compare to 8/22/14 & 1/21/14)

  • 100 Thrusters (63/95) 

*EMOM 3 burpees until 100 thrusters have been completed

 

Saturday, December 20

Skill Work: Skin the Cat

WOD: 2-12 Minute AMRAP's

12 Minute AMRAP

  • 10 Goblet Squats (35/55)
  • 10 Shuttle Sprints
  • 10 Push-Ups

12 Minute AMRAP

  • 10 Alternating Single Arm KB Ground to Overhead (35/55)
  • 25 ft. Handstand Walk or Inch Worm w/ Push-Up
  • 25 ft. Walking Lunges
Posted on December 14, 2014 .