Monday

Monday December 17,2018

lift: emom for 12 min

2 heavy front squats

- use the warm up time to establish a heavy weight and try and maintain the entire 12 minutes  

wod: 

3 rounds for time  

30 wallballs 20/14

20 deadlifts 185/135

10 burpee

Chipper friday

Wod:

50 Sumo deadlift high pulls 75/55

40 box jumps 24/20

30 Toes to bar

20 shoulder to overhead 75/55

10 Muscle ups

***every minute on the minute perform 3 Burpees (also start the Wod with Burpees)

Thursday. Open gym 9-12

Every minute on the Minute altenating movements for 20 minutes

1: 7 heavy back squats (try to increase in weight every round)

2: 5 ring dips

Rest 3 Minutes after 20 minutes

Every Minute on the Minutes alternating movement for 20 minutes

1: 10-12 calorie row

2: 2-3 rope climbs

Wednesday

Lift

Take 25 minutes to warm up and find a 1 rep heavy snatch

wod:

21,15,9

Power snatch 135/95

Chest to bar Pull ups

Post Wod work

4 trips of body weight sled push

Tuesday

Wod:

10 Rounds

200 m run

6 Handstand Push ups

8 K.B. Swings 53/35

10 Overhead lunges with plate 45/25