Sunday, December 8 – Saturday, December 14

Posted on December 8, 2013 by Anna Follman

Thanksgiving Day: “WODdle before you Gobble” Crew

Sunday, December 8 – NO CLASS

 

Monday, December 9 

Strength: Clean

  • 3×2; 2×2; 2×1

WOD: For Max Rounds

1 minute on, 1 minute off for 15 minutes

  • 9 Deadlift (103/155)
  • 6 Power Clean (103/155)
  • 3 Push Jerk (103/155)

 

Tuesday, December 10

Strength: Front Squat EMOM for 5 minutes

  • 3 reps at 75% of 1 RM

WOD: For Time

“Jackie”

  • 1,000 meter row
  • 50 Thrusters (33/45)
  • 30 Pull-ups

 

Wednesday, December 11

Skill: Rope Climbs

WOD: 5 Rounds for Time

  • 2 Rope Climbs
  • 15 High Box Jumps (24″/30″)
  • 30 KB Swings (35/55)

 

Thursday, December 12

Strength: Strict Press

  • Establish 1 RM

WOD: For Time

Push press (93/135); Wall Balls (14/20)

  • 10 Push Press
  • 25 Wall Balls
  • 8 Push Press
  • 20 Wall Balls
  • 6 Push Press
  • 15 Wall Balls
  • 4 Push Press
  • 10 Wall Balls
  • 2 Push Press
  • 5 Wall Balls

 

Friday, December 13

Skill: Handstand Push-ups/Handstand Walks

WOD: 3 Rounds for Time

  • 500 Meter Row
  • 10 HSPU
  • 10 Burpee Pull-ups

 

Saturday, December 14

Strength: Deadlift

  • 5×5

WOD: 20 minute AMRAP

  • 50 Double unders
  • 40 Walking Lunges
  • 30 Sit-ups
  • 20 Push-ups
  • 10 Shuttle Sprints
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