December 29, 2017

A.

“AnJeanette”

*Est. max snatch + 3 OHS

B.

“Steph”

(compare to 10/15/2015)

*200m run

*30 cal row

*30 wall balls 20/14 M14/10

*200m run

*20 cal row

*20 wall balls

*200m run

*10 cal row

*10 wall balls

*200m run

December 28, 2017

A.  (10 mins.)

*OHS technique

B.

“Maren”

15 min. AMRAP

*15 goblet squats 70/50 M50/35

*100m sprint/125m row

*20 KB swings 70/50 M50/35

December 27, 2017

“Rock Hard Abs” by Liz

*10 second plank hold

*10 burpees

*20 second plank hold

*20 box jumps

*30 second plank hold

*30 squats

*40 second plank hold

*40 sit-ups

*50 second plank hold

*50 walking lunges

*60 second plank hold

*60 DUs (180 SUs)

*now work your back up

December 26, 2017

weekly warm-up

*Butt Kickers

*Toe Touches

*10 Hollow Rocks

*10 Supermans

*10 Squat Jumps

*2 Wall Walks

*10 Ring Rows

A. skill

*snatch technique

EMOM x 5

*3 pos. snatch + 1 OHS (do not go heavy)

“Trevon”

5-4-3-2-1

*squat cleans @BW

*strict HSPUs

scale as needed

December 22, 2017

“12 Days of Christmas”

1 deadlift 225/155 M185/135

2 front squats 135/95 M115/75

3 HSPU (1 wall walk)

4 KB swings 70/50 M50/35

5 hang cleans 135/95 M115/75

6 OH lunges 35/25 M25/15

7 wall balls 20/14 M14/10

8 burpees

9 pull-ups

10 box overs 24/20 M20/14

11 MB sit-ups 20/14 M14/10

...

December 21, 2017

A. strength

*back squats 5-3-3-2-1-1-1 until failure

**Practice bailing at least one time before you start your singles.  Trainers will teach you how if you don’t know.**

B.

Static TABATA

*plank hold (bumper on hips to make it harder)

*hollow hold (hold KB to make it harder)

...

December 20, 2017

A. skill (10 mins.)

*HSPUs/wall walks (Practice!  You’ll do these in the WoD on Friday.)

B.

EMOM x 10

*odds: 15 DUs (30 SUs)

*evens: 100m run/125m row

*AMRAP heavy C&J

score = tot. C&J (post weight too)

December 19, 2017

A. strength

*thrusters 3-3-2-1

B.

“Christmas Bells…”

15 min. AMRAP

*12 KB swings

*12 goblet squats

December 18, 2017

weekly warm-up

*15 KB Swings

*5 inch worms
*10 walking lunges

*5 negative pull-ups

HOLIDAY OPEN WOD #5A & B

**The time frame MUST be observed for this week's WoDs.**

***If you redo one part, you MUST redo both parts.***

A.

10 mins.

*establish heavy clean (power or squat, no han...

December 15, 2017

“DT”

5 rounds

*12 deadlifts 155/115

*9 hang cleans 155/115

*6 push jerks 155/115

Scale as needed.  You only get one bar.

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