Friday December 6

Warm Up:

500 m Row

50 Pistols

Strength:

EMOTM For 10 min

3 Clean and Jerks

WOD:

2 Open WOD from 2012

Re-Tes your fitness.

RX – 13.2
10:00 AMRAP
5 Shoulder To Overhead 115/75
10 Deadlifts 115/75
15 Box Jumps/Step Up 24/20

Thursday December 5

Warm Up:

3 Rounds of

3 Ore Armed Push Ups

4 Pistols

5 Strict Pull Ups

Strength:

Strict Press 3 Rounds

5 Light 

5 Medium

5 Heavy

WOD:

This one looks fun! This is a CrossFit Mayhems WOD a while ago!

3 Rounds
50 Double unders
40 Air squats
30 Pull ups
20 Burpees
10 HSPU

Wednesday December 4

Warm Up:

500 m Row

500 Jump Rope

Strength:

3 Rounds of

2 min Weighted Plank

15 Weighted Push Ups

WOD:

20 AMRAP of:

4 Lengths Sled Pull

20 Pull Ups

40 Double Unders

Tuesday December 3

Warm Up:

3 Rounds

1 Rope Climb

15 Push Ups

30 Squats

Skill:

Bench Press:  3 Rounds

5 Light

5 Medium

5 Heavy

WOD:

KING KONG

3 Rounds of:

1 deadlift at 455/305

2 muscle-ups, 

3 squat cleans at 250/155 

4 handstand pushups.

Monday December 2

Warm Up

Slosh Pipe Obliques

50 Weighted Lunges (55/35)

50 Weighted Push Ups

Strength:

Tabata 

Squat Jumps

Scissor Jumps

WOD:

2/3 RYAN

55 Squat Snatch (95/65)