9 December – 14 December 2019

Posted on December 9, 2019

Monday, December 9

Strength: Clean and Jerk 5-5-2-2-2

WOD: 5 Rounds

3 Minutes

30 Med Ball Sit-Ups 14/20

30 Back Extensions

Max Shoulder to Overhead 93/135

1 Minute Rest

*Score will be total number of shoulder to overheads

 

 

Tuesday,  December 10

WOD: 9 Rounds for Time

10 Back Squats 73/115

20 Double Unders

*1000 Meter Row Any Time During The Workout

*27 Minute Time Cap

 

Wednesday, December 11

Strength:  Dead Lift 4 Attempts of Max Reps at Body Weight
WOD: 5 Rounds For Time
2 Dead Lift 275/183
12 Chest to Bar Pull-Ups
160′ Farmers Carry 70/110
Strength: 5 Rounds for Quality
15 Second Hollow Hold
15 V Ups
15 Tuck Ups
30 Seconds Side Plank Hold (30 seconds each side)
WOD: 16 Minute AMRAP
8 HSPU’s
10 Hang Cleans 63/95
12 Alternating Front Rack Lunges 63/95

 

Friday,December  13

Strength: Powers Snatch 3-3-3-3-3
WOD: For Time
200 Meter Row
1 Minutes Rest
200 Meter Row
1 Minutes Rest
200 Meter Row
1 Minute Rest
30 Power Snatch 73/115
30 Barbell SDLHP 73/115
30 Bar Facing Burpees
* Athletes can partition reps any way they choose
*21 Minute Time Cap

 

Saturday,  December 14

WOD: TABATA

Battle Rope Drumming

Slamball OTS 25/40

Slamball Squat Cleans 25/40

Step Ups 20/24

* Athletes will go through each TABATA 2x

 

 

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