December 2017

Friday 12.29.17   Thruster 1 REP MAX   AMRAP (8) 5 SDHP (95/65) 5 Cleans 5 STOH   WOD 2 100 Cal Bike For Time

Thursday 12.28.17   Squat Clean 1 REP MAX   “14.1” AMRAP (10) 30 DU 15 Power Snatch (75/55)

Wednesday 12.27.17   Back Squat 1 REP MAX   WOD 21-15-9 Wall Balls (30/20) Chin Ups   Box Jump Max Height (3 Attempts)

Friday 12.22.17   “12 Days of Christmas” Done in the same progression as the song 1 SDHP (75/55) 2 Thrusters 3 Push Press 4 Power Cleans 5 Power Snatch 6 Kb Swing (53/35) 7 Cal Row 8 GHDSU 9 Box Jumps (24/20) 10 Double-Unders 11 Burpees 12 OH Walking Lunge

Thursday 12.21.17   Strength Front Rack Carry 3 attempts to find heavy   WOD 1 Tabata Sorenson Hold   WOD 2 Tabata Anterior (Hollow) Hold

Wednesday 12.20.17   Strength Back Squat 4 x 4 @ 65% w/ 2 sec eccentric   “Cindy” AMRAP (20) 5 Pull-Ups 10 Push-Ups 15 Air Squats

Tuesday 12.19.17   Strength Barbell Complex (20 min to find heavy) 1 Power Clean + 2 Hang Squat Clean + 1 Thruster + 2 Jerks   WOD 1 Tabata DU   WOD 2 Tabata Moutain Climbers

Monday 12.18.17   Strength Bulgarian Split Squat 5 x 5 – Build to heavy   WOD 3 rds. 10 Wall Balls (30/20) 10 Walking Lunge with wall ball 10 Burpees

Friday 12.15.17   Strength Back Squat 4 x 4 @ 72% w/ 6 sec eccentric   “Jackie” 1,000m Row 50 Thrusters (45/35) 30 Pull-Ups

Thursday 12.14.17   Pistol Practice   WOD 6-12-18-12-6 Push-Ups Pistol Squat DB Snatch (50/35) TTB