Author: Tanner Bland

Wednesday 12/28/16 WOD 

Strength:

4 x 12 

Back Squats

Metcon:

6-12-18-24-18-12-6

Pistols 

Wallballs (14/20 @ 9/10ft)

*12 minute cut-off*

Tuesday 12/27/16 WOD 

Metcon:

AMRAP x 3 minutes

6 Shoulder 2 Overhead (105/155)

15 Double-Unders

-Rest 1 minute-

AMRAP x 3 minutes

5 Shoulder 2 Overhead (115/165)

20 Double-Unders

-Rest 1 minute-

AMRAP x 3 minutes

4 Shoulder 2 Overhead (120/175)

25 Double-Unders

-Rest 1 minute-

AMRAP x 3 minutes

3 Shoulder 2 Overhead (125/185)

30 Double-Unders

-Rest 1 minute-

AMRAP x 3 minutes

4 Shoulder 2 Overhead (120/175)

25 Double-Unders

-Rest 1 minute-

AMRAP x 3 minutes 

5 Shoulder to Overhead (115/165)

20 Double-Unders

-Rest 1 minute-

AMRAP x 3 minutes

6 Shoulder 2 Overhead (105/155)

15 Double-Unders

*Only Rounds and half Rounds count towards your score. At least 21 Rounds to Rx*

Monday 12/26/16 WOD 

Strength:

Every 1:15 x 8 Rounds

3 Squat Cleans

*They do not have to be Touch and Go or unbroken*

Metcon:

3 Rounds 

15 Power Cleans (95/135)

15 Toes 2 Bar

15 Kettlebell Swings (55/70)

*10 minute cut-off*

Merry Christmas Eve!

Partner WOD!!!

120 Cal Row

100 Wallballs (14/20 @ 9/10ft)

80 Power Cleans (65/95)

60 Thrusters (65/95)

40 Squat Cleans (65/95)

20 Wall Climbs 

10 Muscle-Ups

*One person works at a time, divide reps however you see fit. 30 minute cut-off. If there are more than 8 pairs (we only have 8 rowers) then we will just stagger start. As soon as a group gets off the rower another group will go on the next minute. Have fun! Merry Christmas, Ho Ho Ho!*

P.S. just think of all those Christmas cookies you can eat after this one!

Friday 12/23/16 WOD 

Strength:

Every 1:15 x 6 Rounds

3, 3, 3, 2, 2, 2

Push-Press

Metcon:

AMRAP X 9 minutes

10 Shoulder 2 Overhead (75/115)

10 Front Rack Lunges (75/115)

*At least 7 Rounds to Rx*

Thursday 12/22/16 WOD 

Metcon:

-Start with 50 Sit-ups-

30 Burpees

40 Dumbbell Front Squats (25/45)

50 Deadlifts (125/185)

40 Dumbbell Front Squats (25/45)

30 Burpees 

-End with 50 Sit-ups-

*22 minute cut-off*

Wednesday 12/21/16 WOD 

Strength:

EOMOTM X 10 minutes

4 Weighted Pull-ups

On the 12th minute I want 1 max set of Strict pull-ups. No weight if you used it for the EOMOTM. 

Metcon:

15-12-9-6-3

10-8-6-4-2

5-4-3-2-1

Box Jumps (24/30)

Clean and Jerks (110/165)

Rope Climbs

*12 minute cut-off*

Tuesday 12/20/16 WOD 

Metcon:

3 Rounds

50 Air Squats

40 Kettlebell Swings (35/55)

30 Power Snatch (70/105)

*25 minute cut-off*

Monday 12/19/16 WOD 

Strength:

“Bear Complex”

5 Rounds of 7 reps of:

Barbell Complex

1 Power Clean

1 Front Squat

1 Push-Press

1 Back Squat

1 Push-Press

*Completing the Complex 1 time through equals 1 “rep”, 7 “reps” per round. You must complete 5 Rounds working up to your heaviest weight. You may perform a thruster coming from the front squat to push-press and from the back squat to the push-press, but you can not go right into a Squat Clean, you must stand the power Clean up then go into the front squat.*

Metcon:

8 minute Ladder 

10 Double-Unders

2 Thrusters (65/95)

*Through 16 Thrusters to Rx*

Saturday 12/17/16 WOD 

Metcon:

100 Double-Unders

20 Power Cleans (75/115)

20 Back Rack Lunges (75/115)

75 Double-Unders

20 Power Cleans (75/115)

20 Back Rack Lunges (75/115)

50 Double-Unders

20 Power Cleans (75/115)

20 Back Rack Lunges (75/115)

25 Double-Unders

20 Power Cleans (75/115)

20 Back Rack Lunges (75/115)

*20 minute cut-off*