Dec 11-17

No Yoga this Sunday
WODS and Open Gym time — Schedule

Saturday Dec 11

With a partner
15 Min to Build to a heavy Thruster
Then
30 Rounds (alternate each round)
1 Thruster at 80%* of your heavy weight from earlier
7 HandStand Push Ups
7 Box Jumps
*Add 5-15# starting at round 11 and another 5-15 at round 21.

Sunday Dec 12

3-6-9-12-15-12-9-6-3
Burpee Pull Ups
OverHead Squat 135/95
(Scale to a weight you could do 15 unbroken when fresh)

Monday Dec 13

Bigger Fast Stronger Week 3
Back Squat for load:
#1: 5 reps
#2: 4 reps
#3: 3 reps
#4: 2 reps
#5: 1 rep

Metcon:

“Isabel”

30 reps for time of:
Snatch 135/95# (scale to a weight you can get at least 10 the 1st minute, shooting for under 5 min total)

Tuesday Dec 14

Bigger Faster Stronger Week 3

Shoulder Press for load:
#1: 5 reps
#2: 4 reps
#3: 3 reps
#4: 2 reps
#5: 1 rep:

Metcon:

12 MIN AMRAP
10 Deadlift 115/75
10 Front Squats  
10 Pull Ups
10 TTB
(barbell is a little lighter than normal, these should be all unbroken)

Wednesday Dec 15

20 hang clean & jerk 95/65
20 pull ups
20 hang snatch
20 cal
20 thrusters
20 hspu
20 GHD/TTB
2 Rope Climbs
0-3 AMRAP
3-5 rest
5-10 AMRAP (Starting over at 20 Hang Clean) 
10-13 rest
13-35 Complete 2 rounds of the 20s or go until the clock hits 35

Thursday Dec 16

Bigger Faster Stronger Week 3
Deadlift for load:
#1: 5 reps
#2: 4 reps
#3: 3 reps
#4: 2 reps
#5: 1 rep

Metcon:

“Karen”
150 Wall Balls

Friday Dec 17

Bigger Faster Stronger Week 3
Bench Press for load:
#1: 5 reps
#2: 4 reps
#3: 3 reps
#4: 2 reps
#5: 1 rep

Metcon:

“Air Force”
20 Thrusters
20 Sumo deadlift high-pulls
20 Shoulder to Overhead
20 Overhead Squats
20 Front Squats  
Start each minute (inlcuding 0:00) with 4 burpees

POPULAR POSTS

June 3 – 9

Sat With a partner – 45 Min Cap – Don’t expect everyone to finish90 Deadlifts 135/9570 Snatches50 Front Squats – Scale so that these 3

May 27 – June 2

Sat May 27 5 Rounds – Each Round, add 10-30# and drop the reps of the hang snatch by 3Partner 1 15 TTB/GHDPartner 2 15

May 20 – 26

Sat 35Min AMRAP – With a partner  100M OverHead Plate Carry 45/35# (1 plate split as needed) RX+ 55/4510 Curtis P* 95/65 RX+ 100/70# DBall (split as needed)10

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