WEDNESDAY 12 DECEMBER 2018
12/12/18
6TH WOD OF CHRISTMAS
‘FRAN’
21-15-9
THRUSTER
(30/42.5)
PULL UP
7 MIN TIME CAP
THURSDAY 13 DECEMBER 2018
13/12/18 -OPEN GYM- SKILLS STRENGTH ACTIVE RECOVERY MOBILITY PAIN STORM -AEROBIC- 5 ROUNDS 3 MIN MAX CAL BIKE 2 MIN REST -ENDURANCE- S&H: 4 ROUNDS 30M FARMER CARRY 7 SB CLEAN 7 SB PUSH JERK 7 SB SQUAT 30M KB/DB FRONT RACK CARRY (USE A HEAVY WEIGHT) L&L: 3 ROUNDS 600M SLEAD DRAG 50 DB/KB…
FRIDAY 14 DECEMBER 2018
14/12/18
7TH WOD OF CHRISTMAS
‘DIANE’
21-15-9
DEADLIFT (72.5/102.5)
HSPU
7 MIN TIME CAP
SATURDAY 15 DECEMBER 2018
15/12/18
-TEAM WOD-
‘FAIR SHARE’
TEAMS OF 3
2 ROUNDS
200M RUN (EACH)
100 POWER SNATCH (25/35)
200M RUN (EACH)
100 BOX JUMP OVERS (24/20)
200M RUN (EACH)
100 THRUSTERS (25/35)
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