Monday- December 9th

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

Three Touches x 5

High Knees

High Kicks

10 KB Swings

20 Mountain Climbers

10 Burpees

5 Negative Pull Ups

Today's Movement: *Calorie Row 20/15

*Pec Stretch x :30 each *Calf Stretch x :30 each

A. H.O. WOD #3

AMRAP 20:00

60 Double Unders Scaled: 180 Single-Unders

30 Burpees

15 Thrusters (95/65) Scaled: (75/45)

OR

**if you are not doing the H.O., or choose not to do the WOD today, please (A.) count reps for those that are, then...

B. “Freddy Krueger”

21-15-9

Kettlebell Swings (70/53)

Burpees

C. Buy-Out

Calf Smash x 1:00 each

Quad Smash x 1:00 each

H.O. WOD #3 STANDARDS:

• Double Unders

• The rope must pass twice under the athletes feet for the rep to count

• Missed attempts don’t count as a rep

• Scaled: 180 single unders equals 60 double unders

• These MUST be counted by someone else

• Burpees

• Chest and thighs must touch the ground

• The rep is complete when the athlete stands up and both feet clearly come off of the ground

• Arms must get above the head for the rep to count

• Thrusters

• Hips must come below the knee

• Hips must be fully extended at the top meaning hips, knees and ankles are all on the same vertical plane

• Rep is complete when the barbell is secured overhead with the elbows fully extended

- Score is total reps. No need to divide anything for the scaled scores- except for 50+

- Age 50+ can count scaled wod as RX (so only they need to divide their single-under reps by 3)

- Workout reps must be counted by another person- they can also call a "NO-REP" if you do not meet the standard