Friday December 20

Warm Up:

100 Piked and Straddle Leg Lifts

Strength:

100 Double Unders

50 Heavy Pull Ups

WOD:

21 - 15 - 9

Thrusters

Chest 2 Bar Push Ups

Row 250 m

Thursday December 19

Strength:

Bench Press 3 Rounds 

5 Ligght, Medium, Heavy

WOD:

3 Rounds

12 Jump Push Ups

24 Toes 2 Bar

36 Window Wipers

Wednesday December 18

I didn't post this because I was worried everyone would worry about the volume.

WOD:

2 Rounds

20 Kettle Bell Swings

500 m Row

5 Lengthms of Bear Crawl

30 Weighted Lunges

Tuesday December 17

Warm Up:

50 Sledge Hammer

20 Slosh Pipe Obliques

4 Lengths Plate Drag

2 min Planque Hold

Strength:

Shoulder Press 3 Rounds

5 Light

5 Medium

5 Heavy

WOD:

100 Double Unders

Then

2 Rounds

6 Rope Climb

24 Squat Jumps

12 Chest to Bar Pull Ups

Monday December 16

Strength:

40 Window Wipers

20 Circles with legs each direction

50 Pike and Straddle Leg Lifts

WOD:

15 min AMRAP

10 Armed Push Ups each

20 Double Unders

10 Front Squats

Hero WOD Sunday

5:30 PM

Ryan
Five rounds for time
7 Muscle-ups
21 Burpees Each burpee terminates with a jump 12 inches above max standing reach

Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.