Monthly Archives: December 2016

Friday 12-30

Mobility: Hips/OH Pos

A: 3 Rounds
15 Bent Over Barbell Row
10 R/L DB/KB Single Arm Row
10 Y-T-A 5/2.5

B: 6 min EMOM
4 Power Snatch + 2 OHS

C: “13.1”
17 min AMRAP
40 Burpee
30 Snatch 75/45
30 Burpee
30 Snatch 135/75
20 Burpee
30 Snatch 165/100
10 Burpee
AMRAP Snatch 210/120

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Thursday 12-29

Mobility: Calves/Hams/Lats

A: For Time (9 min cap)
50-40-30-20-10
DU
Air Squat

B: For Time (9 min cap)
30-20-10
OH Plate Lunge 45/25
Push Up
AMSU

C: For Time (9 min cap)
20-20-20
T2B
Box Jump 24/20

D: For Time (9 min cap)
15-15-15
Cal Row
HSPU

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Wednesday 12-28

” Happy Birthday Cullen and Trevor”

Wear Pink

Mobility: Hams/Glutes/OH Pos

A: 3-2-1-1-1
Push Press
3-2-1-1-1
Push Jerk

B: 10 min EMOM
0-4
Odd: 20 S20H 95/65
Even: 15 Burpee
5-10
Odd: 15 S2OH
Even: 10 Burpee

C: For Time
100 Wall Ball 20/14

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Tuesday 12-27

Mobility: Hips/Lats

A: 10 min EMOM
1 Power Clean + 2 Front Squat + 1 Hang Power Clean

B: 1-1-1-1-1
2 Position Squat Clean
* Above the Knee
* High Hang

C: For Time
10-9-8-7-6-5-4-3-2-1
Hang Power Clean 155/105
* 10 Pull Up after every round

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Monday 12-26

Christmas WOD 3

A: 10 min EMOM
Odd: 50 DU
Even: 10 Air Squat + 10 Push Up + 10 Air Squat

B: 10 Rounds For Time
5 Burpee
10 Thruster

*Find weight that is challenging to perform your Thrusters (DB, KB, Bar, Plate, Rock, Sandbag) Get creative!

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