1782:

1782: Monday 12/18
STRENGTH: thruster from the rack – 3 3 2 2 1 1
wod: amrap 21
row 20/14 cal or run 350 m
15 db squats 40/30
12 CTB or pull ups
9 box jump burpees

12 Days of Christmas

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
▪ 2 Box Jump 24”/20”
▪ 3 Thruster 95/65
▪ 4 Pull ups
▪ 5 Burpees
▪ 6 TTB
▪ 7 Wall Balls 20/14
▪ 8 Kb Swing 53/35
▪ 9 DU
▪ 10 OH Walking lunge 10 steps45/25
▪ 11 H. Pwr Cln 95/65
▪ 12 Power Snatch 95/65 –

1779:

1779: Thursday 12/14
STRENGTH: push press 6×3
wod: Every 3 minute for 5 rounds
400 m run
20 BB leg wipers
Break;
4×500 m row or bike 1/2 mi
rest while partner rows.

1778:

1778: Wednesday 12/13
wod/strength: 10-1 (not for time – BB sharing)
bench press @ BW
DL @ BW + 1/4
power clean 30-40 lbs under BW?
2-1 you can increse load?

1777:

1777: Tuesday 12/12
wod: 5 rounds
1 minute hang power snatches (U pick the load?)
1 minute – burpees
1 minue – box jumps
1 minute push press
rest 2 minutes

1776:

1776: Monday 12/11
STRENGTH: 7X2 box squat
wod: Amrap 21
12 push ups
6 tuck sit pull ups (start and finish pull up with knees above hips)
6 scissor to 2 v-ups – 6X
3 BB Cluster 95/65
8 step db walking lunges (pair – 40/30)
100 m run