Sunday 12-16-18
Open gym 2-3
Saturday 12-15-18
In two teams, relay style
20 minute AMRAP
8 toes-to-bars
10 dumbbell hang clean and jerks
14-cal. row
Friday 12-14-18
Warm up
50 double unders
3 rounds
10 jumping jacks
10 squats
10 burpees
2 min rest
Wod
Front squat
1-1-1-1-1-1-1-1-1-1
Thursday 12-13-18
Warmup
500m row
3 rounds
10 power cleans 45/35
10 push jerks 45/35
10- front squats 45/35
2 min rest
Wod
“Grace”
30 Clean and jerks 135/95
Wednesday 12-12-18
Warmup
50 double unders
10 pushups
10 situps
10 squats
2 min rest
Wod
4 rounds
500 meter row
10 overhead squats 115/85
Tuesday 12-11-18
Warmup
400m run
3 rounds
10 cleans 45/35
10 jerks 45/35
10 OHS 45/35
2 min rest
Wod
10 minute AMRAP
20 wall-ball shots 20/14
10 pull-ups
Sunday 12-9-18
Open gym 2-3
Monday 12-10-18
Warmup
500m row
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
Wod
Deadlift
10-8-6-4-2
Saturday 12-8-18
In teams of two
Perform 10 rounds of the following:
30 seconds of toes-to-bars
Rest 30 seconds
30 seconds of dips
Rest 30 seconds
30 seconds of body-weight deadlifts
Rest 30 seconds
30 seconds of handstand push-ups
Rest 30 seconds
Each …
Friday 12-7-18
Warmup
50 double unders
3 rounds
10 ring rows
10 ring dips
10 walking lunges
2 min rest
Wod
4 rounds for time of:
400m run
20 push presses 75/55
15 chest-to-bar pull-ups