Saturday WOD

Merry Christmas!


This will be the same WOD as the Celebration WOD at 6:00 PM

Partner WOD

2 Rounds

Partner A performs 20 Burpees while Partner B performs as many Push Ups as possible

Then

Partner A and Partner B performs 30 Deadlifts (185/135) (5at a time and trade off)


Then Switch

Friday December 21

Skill:

L- Sit

WOD

ANNIE

50 - 40 - 30 - 20 - 10

Double Unders

Sit Ups


Cash Out

50 Pistols


Competitions Work

50 Hand Stand Push Ups ( be as strict as possible with these, start at the most difficult mod possible with full range of motion, then when o more at that mod are possible only mod slightly more.)

Thursday December 20

Skill:

Rowing


WOD

3 Rounds

750m Row
4 Lengths of Bear Crawl


Competitors Work:

100 Push Ups
200 Squats work hard on technique
Stretch shoulders!

Wednesday December 19

Skill:

Review the Squat


WOD:

7 Rounds

7 Hand Stand Push Ups
7 Thrusters (135/95)
7 Knees to Elbows
7 Deadlifts (245/170)
7 Burpees
7 KB Swings
7 Pull Ups

Tuesday December 18

Skill:

Ring dips

WOD

WITTMAN seven rounds

15 KB Swings 1.5/1
15 Power Clean 95/65
15 box jumps 24"/20"

Monday December 17

Skill:

Double Unders

WOD:

5 Rounds

30 Push Ups
15 Squat Snatch (75/55)