Monday 17 December

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75/55lbs (Reps)

Box Jump, 20" box (Reps)

Burpees (reps)

Double Unders (Reps)

This will be timed Fight Gone Bad Style.  In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from plus a one-minute break before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the single unders where 4 jumps= one point.

WeightLifting FRIDAY

Deadlift 

5-5-3-3-1-1

followed by 

EMOM 12 min -- Deadlift

2 reps @ Body Weight

Wednesday, 12 December

3 RFT of:

50 DUs

40 Sit-ups

30 Med ball cleans (20# / 14#)

20 Pull-ups

10 HSPUs

Cindy meets Grace

bring your pullup bands!

For time:

1/2/3/4/5/6/7/8/9/10 reps of:

Clean and jerk (M:155# / W:105#) – in between each set you must do 5 pull-ups/10 push-ups/15 squats

I copy/pasted this one directly from CF Bel Air--Thanks DON!!

Beat Navy!

Get your Goats!!!

Tabata

(20s on/ 10s off for 8 rounds)

Pullups

Jumping Lunges

Wall Climbs

Hollow Rocks

Wednesday 5 December

Run 800 m

1 Hang Power Snatch (will show you the scale options tmrw) (105/75)

1 Overhead Squat

2 Hang Pwr Snatch

2 OHS

3 HPS

3 OHS...(continue until 9/9)

Run 800 m

FIRST WOD of the Month!!

16 minute clock:

Partner 1: 1 minute SDHP (75/55)

Partner 2: 1 minute plank hold

*at the end of each minute partners rotate*

*each partner is at each station for 8 minutes*