December 2018

December 2018

New Years Eve WOD

WARM UP: 10 Pass thru 5 Fig 8 each 10 Good morning 10 OHSQ against rig 5 Hip snatch 10 Thrusters 10 Lunges 10 Push ups 10 Scapular retractions 10 Hollow arch 10 Seated Ring Rows SKILL: Set up for WOD WOD: New Years Eve WOD: For Time: 31 Push Press 31 Pull Ups 31

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Last Sunday Funday of 2018

WARM UP: 5 Miles SKILL: Into WOD WOD: AMRAP (10:00) 1,2,3,4,5… KBS (24/32) WBS (14/20) T2B 3:00 REST AMRAP (10:00) 1,2,3,4,5… KB Goblet Sqt. (24/32) PUSH-UP STRAIGHT LEG SIT-UP

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Burpees and burpees

WARM UP: 200 M run 10 L2I 10 Baby Squats 10 Inchworm + Push Up SKILL: Handstand Skill Day 3 Sets Options: 1. 50ft handstand walk 2. 50ft handstand walk w/partner 3. 30 shoulder taps (against wall) 4. :45 handstand hold WOD: 20 Min EMOM: Odd minutes: 4 Burpees over bar (lateral) + 4 Hang

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Friday jerks

WARM UP: 10 Pass thru 5 Fig 8 per side 20 lunges 5 Drop lunge each side 15 Air squats SKILL: Every 2:00 for 12:00 2 split jerks w/ :03 pause in dip and :03 pause in split landing position. WOD: 5 RFT: 200 M run 10 Pull Ups 5 Split Jerks  

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Back to work

WARM UP: 200 M run 2x’s: Monster walks: 20 L, R, Forward, Backward 10 Slow, controlled banded squats 20 Banded pull aparts 5 Push ups w/:03 negative 1:00 Lunge to Instep each side 1:00 Piriformis Stretch each side SKILL: Every 2:00 for 10:00 5 FSQ from the ground of 1RM FSQ RD1: 55% RD2: 60%

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Come see us at 8am or 9am only!

WARM UP: 2 Rounds 2:00 continuous jump rope 15 Air squat 10 KB snatch R SKILL: Set up for WOD WOD: For Time 800m Run 200 Double unders 50 WBS (20/14) 40 DB Snatch 30 DB Front Rack Lunge 20 Chest-to-Bar 10 Burpee to 12” Target

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