WORKOUT OF THE DAY

WOD – MONDAY, DECEMBER 17TH 2018

STRENGTH
Over the course of 20 Minutes Build to a heavy Bench Press x 5 reps
Rest 2:00 minutes between sets

WOD
For max calories:
3 Minutes of Assault Bike

Rest 3:00 minutes, and then…

For time:
40 Double-unders/Single-unders
10 Thrusters (155/115)
80 Double-unders/Single-unders
20 Thrusters (135/95)
120 Double-unders/Single-unders
30 Thrusters (95/65)

WOD – SUNDAY, DECEMBER 16TH 2018

PARTNER WOD

In teams of two, complete the following work for time:
21-15- 9
Toes to bar
Burpees to a 6″ target

21-15- 9
DB Snatch (50/35)
Back Squats (135/95)

21-15- 9
Assault bike Cals
Power cleans (135/95)

* Partner 1 will complete 21 Toes to bar
Then Partner 2 will complete 21 Toes to bar
Then Partner 1 will complete 21 Burpees to a 6″ target
Then Partner 2 will complete 21 Burpees to a 6″ target
Then Partner 1 will complete 15 Toes to bar
Then Partner 2 will complete 15 Toes to bar
and so until the each finish 9 Power cleans

Each set is meant to be as unbroken as possible

WOD – SATURDAY, NOVEMBER 15TH 2018

PARTNER WOD
Complete “Karen” (150 Wall Balls) in the following format:
Partner 1 Sprints 200 meters while
Partner 2 Chips away at Karen

Rest 3:00 after finishing “Karen” and then complete the following;

Complete “Christine”* in the following format:
Partner 1 Sprints 200 meters while
Partner 2 Chips away at Christine

*Christine
3 Rounds for Time
500 meter Row
12 Deadlifts (225/135)
21 Box Jumps (24/20 in)

– Partners will rotate every time their partner gets back from the run

WOD – FRIDAY, DECEMBER 14TH 2018

STRENGTH
Over the course of 20 minutes build to a heavy Power Clean

WOD
In 4 minutes, complete the following:
25/20 Push ups
50 Double-unders/75 Single-unders
15 Power cleans (135/85)

Rest until the 4 minute mark and then complete the following in 4 minutes:
25/20 Push ups
50 Double-unders/75 Single-unders
13 Power cleans (155/105)

Rest until the 8 minute mark and then complete the following in 4 minutes:
25/20 Push ups
50 Double-unders/75 Single-unders
11 Power cleans (185/135)

Rest until the 12 minute mark and then complete the following in 4 minutes:
25/20 Push ups
50 Double-unders/75 Single-unders
9 Power cleans (205/155)