We have LOTs of outdoor workout space

WODs for Dec 18th-23rd 2017

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Eight Days of Hanukkah
As many rounds as possible in 18 minutes of:
50/35kg front squat, 18 reps- from ground
36 sumo deadlift high pulls (24/18kg)
54 butterfly sit ups
108 double unders
Post total number of rounds and remaining reps to chalkboard/journals

Monday 5pm Open Training Hour
Heavy cleans and pulling strength

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Five round for time of :
Push press, 6 reps- from ground, heavier than last Thursday’s WOD- 171214
12 toes to bar
24 jumping split lunges
Post time and load to chalkboard/journals

Tuesday 5pm Open Training Hour
Finish with either a 50 cal row or assault bike ☺

Wednesday’s WOD at 7, 9am and again at 4 and 6pm
Single arm barbell deadlift, 3+3 reps (no dropping)
Spend 15 minutes working up to heaviest sets of 3+3
Post loads to chalkboard/journals
Three rounds each for max speed of:
Sled pull/sled sprint couplet
Post loads to chalkboard/journals

Wednesday’s 5pm Gymnastics Specialty Session

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
“Rowing Cindy”- compare to Nov 3 2016
As many rounds as possible in 20 minutes of:
5 pull ups
10 push ups
15 air squats
200m row
Post number of round and remaining reps to chalkboard/journals

Thursday 5pm Open Training Hour

Friday’s WOD at 7, 9am and again at 3 and 5pm
Handstands skill work and handstand push up progressions
Every other minute for 12 rounds of:
3 handstand push ups
Power snatch, 2 reps
1 big standing broad jump
Post HSPU method and snatch load to chalkboards

Friday 4pm Open Training Hour

Saturday 9:30am BIG WOD featuring:
The Twelve Days of Christmas WOD
For time, complete:
1 Sumo Deadlift High Pull (24/18kg)
2 KB Deadlifts
3 Kettlebell Swings (USA)
4 DB Thrusters (40/25#)
5 Tuck Jumps
6 Back Burpees
7 Burpees
8 Sit ups
9 Squats
10 Pull ups
11 Push Ups
12 1200m run
Post time and scaling to chalkboard/journals
Compare to- Dec 24 2016
…in the same order as the song: 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1, etc.

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