We have LOTs of outdoor workout space

WODs for Dec 2nd-7th 2019

December is the Month of Hanging
Benefits of hanging: spinal decompression, postural correction, general shoulder and overhead mobility improvement, strengthening of the tendons and ligaments and increased blood flow to joint capsule tissues, increased shoulder, forearm and grip (wrist flexor and extensor) strength, improved scapular stabilization, “awakening” and strengthening of the smaller muscle surrounding the shoulder. You will be asked: where are your “special hanging places at home and at work?” Set those places up… you’ll have homework!

Specialty Sessions for the Month of December
Monday 5pm- Gymnastics/Bodyweight Strength
Wednesday 5pm- Underground Strength

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
Handstand Helen
Three rounds for time of:
12 handstand push ups
21 KB swings (24/16kg)
400m run
Post time and scaling to chalkboard/journals

Monday 5pm Specialty- Gymnastics
Scales, Paralettes, Planks, Hanging, V ups/knee raises.

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Power snatch
Post heaviest 3 rep set to chalkboard/journals
Three rounds for time of:
10 box jumps (30/24”)
20 strict! sit ups
Post time and scaling to chalkboard/journals

Tuesday 5pm Open training hour suggestion:
SKI ERG- pick a longer distance or do some intervals. Get the feel for it.

Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Four rounds for time of:
70/55kg clean and jerk, 7 reps
28 wall ball shots (20/14#)
Post time and loads to chalkboard

Wednesday 5pm Specialty- Underground Strength
Every other minute (EOM) for 7 rounds of:
Heavy 3 rep thruster from rack
Weight pull up 2 rep
Post heaviest loads to chalkboard/journal
Four rounds EACH for time of:
100m sandbag run (80/60#)
3x15m sled push (180/135#)
Rest as needed between rounds
Post time and loads to chalkboard/journals

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
Sumo deadlift
Post heaviest 5 rep load
Compare top Sept 4 2019, June 1 2018
An unposted Finisher

Thursday 5pm Open training hour suggestion:
Overhead squat and other shoulder mobility work.  Especially if you didn’t do the power snatch work in a WOD class on Tuesday- get in 30 minutes worth of overhead squats- working for stability throughout an entire range of your squat.  Also work push press behind the neck, light snatch balance and heaving snatch balance.

Friday’s WOD at 7 and 9am, again at 3 and 5pm
As many rounds as possible in 20 minutes of:
2 rope climbs, seated to seated
30 squats (or 20 alternating single leg squats)
40 double unders
Post rounds and extra reps to chalkboard/journals

Saturday BIG WOD at 9:30am

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