December is Hanging Month, grasp on!
Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
For time:
400m run (for time)
21 push press 60/45kg
500m row
15 push press
400m ski
9 push press
0.6 mi bike
Post 400m run time, load and final time
Monday 5pm Gymnastics Specialty Session
Tuesdays WOD at 6, 7, 9am and again at 4 and 6pm
Five rounds for time of:
10 ring/bar/box dips
15 DB renegade rows (50/35#)
-then-
Five rounds NOT for time of:
3 eccentric pull ups (ASAP)*
2 lower from handstand (ASAP)
Notes in journal: do more or less next time?
*as slowly as possible
Tuesday’s 5pm Open Training Hour
Wednesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Front squats
3-3-3-3-3-3
Post 3RM to chalkboard/journals and perhaps the PR board.
Compare to Sept 13 (5-3-1) Aug 21 2019 (3 rep)
-then-
Three rounds for time of:
10 DB deadlifts (AHAP)*
20 DB push ups
Post time and load
* as heavy as possible
Wednesday 5pm Underground Strength Session
Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
KB/DB FGB (Kettlebell/Dumbbell Fight Gone Bad)
Three rounds, one minute each movement, maximum reps of:
KB goblet squat (53/36#)
DB push press (50/35#)
KB swing (Russian)
DB box step up (20″)- one DB in each hand and step up.
KB sumo deadlift high pull
Rest exactly one minute
Post load and total number of rep for each MOVEMENT to chalkboard/journal
Thursday’s 5pm Open Training Hour
Friday’s WOD at 7 and 9am and again at 3 and 5pm
Work/Rest Fran
21-15-9 reps/round for time of:
thrusters (45/30kg*)
pull ups
work for exactly one minute, rest exactly one minute until all reps are complete
*For previous PR Fran times under 5 minutes, increase load by 5kg for each 30 seconds
Post load and total running clock time to chalkboard/journals
Compare to Work/Rest Fran on Dec 16 2016, and compare to
regular Fran times from: July 30 2019, Nov 27 2018, Oct 31 2017
Friday’s 4pm Open Training Hour
Saturday 9:30am BIG WOD
