WODs for the week December 16th to 22nd!!

Monday

Buy in – 2 Rounds – 50 Skips / 10 Samson Lunge / 10 Bootstrap Squats / 10 Push Ups

Mobility – Hips + Front Rack

A) Front Squat – Build to a Heavy Double For the day

Metcon – “Princess Snowflake”

50-40-30-20-10 Double Unders

10-8-6-4-2 Strict HSPU

Tuesday

Buy in – EA Warm up

“8 Crazy Nights”

8 Jump Squats

8 Push Ups

8 Box Jumps

8 Burpees

8 Pull Ups

8 T2B

8 Mountain Climbers

8 Power Clean + Jerk

Wednesday

Buy in – 3 Rounds – 30 sec Hollow Hold / 30 sec Superman Hold / 5 Light Clean + Jerks (build)

A) Clean + Jerk EMOM – 8 Min x 2 reps @ 75-80%

“12 Days of¬†Christmas”
1 Power Clean (95/65)
2 Ring Dips
3 Burpees
4 Pullups
5 T2B
6 Push-ups
7 Jump Squats
8 Scissor Squats / Split Squats
9 Box Jumps
10 Wall Ball
11 KB Swing (55/32)
12 Thrusters (95/65)

Thursday

Buy in – 2 Rounds – 250m Ski / 3 Laps Banded Monster Walk (5×5 box) / 20 Cossack Squats / 10 Pass Throughs / 5 Broad Jumps

10-15 min prep for 3 Wise Men

“3 Wise Men”

Squat Clean 185/135

Snatch 135/95

Thruster 155/105

Buy out / Rest of class – work on gymnastic holds and negatives

Friday

Prep For Frozen 50

“Frozen Fifty”

50 Cal Row

50 GHD Sit ups (scale as needed)

50 C2B Pull Ups

50 Back Squats (135/95) – from rack

50 Burpee Box Jumps

50 K2E

50 Front Squats (95/65) – from floor

50 Double Unders

Saturday

Buy in – EA Warm up

Options –

A) If you Missed a Holiday WOD the time is here!!

B) If you have already done them all then –

  • Snatch – 5 x 3 @ 70 – 80%
  • Clean + Jerk – 5 x 3 @ 70 – 80%

December 17, 2019

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