1487:

1487: Thursday 12/22
wod: FT
20 cal row
20 C&J 165/115
20 cal row
Finisher: NT – run to top of Zapo perform 50 push ups run back.

1486:

1486: Wednesday 12/21
STRENGTH: 5X3 hang power snatch
wod: Amrap 18
10 C2B
20 Pistols or 20 alternating db box step ups 20/15
10 box jumps 30/24
scale: 3 or 6 pull ups, 10 walking lunge steps, 10 plate jumps (choose confident stack)

1485:

img_2532

Mark.

Sorry to everyone about the wod posting malfunction for Mondays workout.

1485: Tuesday 12/20
STRENGTH: super set 4×8 b. press – 4×8 db reverse fly
wod: 21 18 15 12 9 6 3
choice of one or mix them up: abmat sit up, GHD sit up or T2B
push press 95/65

1484:

1484: Monday 12/19
STRENGTH: OH BB walking lunges 5X10 steps
wod: Amrap 20
2 TGU
12 kb swings
16 squats
20 DU

1482: 12 Days of Christmas

Xmas

WU: INSPECT THE MOVEMENT, REHEARSE. THEN GO!!!
WOD: do this one just like the song: On the first day of Christmas my True love GTM: 3 thruster, 2 BJ’s, 1 HSPU and a PIPT……
▪ 1 HSPU Scale: stink bug or pike
▪ 2 Box Jump 24”/20”
▪ 3 Thruster 95/65 Scale: db thruster
▪ 4 Pull ups Scale: jumping
▪ 5 Burpees
▪ 6 TTB Scale: clam shell
▪ 7 Wall Balls 20/14
▪ 8 Kb Swing 53/35
▪ 9 DU Scale 21 SU
▪ 10 OH Walking lunge 10 steps45/25 Scale: no load
▪ 11 H. Pwr Cln 95/65
▪ 12 Power Snatch 95/65 –

1481:

img_2681

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1481: Thursday 12/15
STRENGTH: b. press – climbing 12 8 6 4 2
Wod: 4RFT
10 push press (unbroken) you choose the load. Don’t sandbag or take too big a bite!
50 DU/SU (unbroken) 3 burpee penalty per each Ker-chunk!!!
400 m run.