MONDAY 03 DECEMBER 2018
MON 03
-WOD-
AMRAP10
35 DU
6 LATERAL BURPEE OVER BAR
6 FRONT SQUAT(42.5/60)
-COOLDOWN-
BOUND ANGLE
SEATED CROSS WITH SADDLE EAGLE
SEATED STRADDLE
TUESDAY 04 DECEMBER 2018
04 DEC
1ST WOD OF CHRISTMAS
-WOD-
GRACE
30 CLEAN AND JERK FOR TIME
(42.4/60)
5 MIN TIME CAP
-COOLDOWN-
HALF SADDLE
LIZARD
PUPPY DOG
STANDING STRADDLE
TWISTED LIZARD
WEDNESDAY 05 DECEMBER 2018
WED 05
2ND WOD OF CHRISTMAS
-WOD-
ISOBEL
SNATCH FOR TIME
(42.5/60
5 MIN TIME CAP
-COOLDOWN-
LOW DRAGON
STANDING STRADDLE
THREAD THE NEEDLE
TOE SADDLE
TWISTED CROSS
CHILDS POSE
SADDLE ARCHER
THURSDAY 06 DECEMBER 2018
THU 06
-OPEN GYM-
SKILLS
STRENGTH
ACTIVE RECOVERY
MOBILITY
PAIN STORM
-AEROBIC-
5X500M ROW WITH 3 MIN REST IN BETWEEN
-ENDURANCE-
S&H:200M PROWLER PUSH (H)40 BURPEE 200M OH CARRY (M) 40 BURPEE 200M PROWLER PUSH (H)
L&L:1 MILE SANDBAG SHOULDER CARRY EVERY 400M 20 SQUATS WITH SAND BAG
FRIDAY 07 DECEMBER 2018
FRI 07
3RD WOD OF CHRISTMAS
-WOD-
BARBARA
5 RFT
20 PULL UP
30 PRESS UP
40 SIT UP
50 AIR SQUAT
3 MIN REST
40 MIN TIME CAP
-COOLDOWN-
DRAGON
HALF SEATED FROG
PUPPY DOG
TWISTED CROSS
SATURDAY 08 DECEMBER 2018
SAT 08
1000-1200
-TEAM WOD-
2 RFT
100 DU
80 AIR SQUAT
60 KBS
40 PUSH PRESS
20 BAR FACING BURPEE
40 PUSH PRESS
60 KBS
80 ALT LUNGE
100 DU