WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:

For time-

Teams of 2:

50 strict handstand push ups

100 toes to bar

200 partner wall balls 14/20

100 cal bike or row

400 doubleunders

(Loose 30min cap)

Extra Credit:

For time-

30 strict chin ups

Tuesday (18Dec18)

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:

Back Squat

20x 70-80%

(More than last week)

For time-

1000m row

30 hang squat snatch 95/135

30 over the bar burpees

Extra credit

3-5 rounds of:

10 single arm suitcase deadlifts each side (Use kettlebells OR farmers carry handles)

20 alt. front rack lunges

30-60sec side plank each side

Monday (17Dec18)

WODtimes:5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:

10mins to work up to a

2RM strict press

&

10mins to work up to a

3RM touch n go power clean & power jerk

5 rounds for time of:

10 KB(DB) clean and jerks, 35/53(50) pounds

3 muscle-ups

Extra Credit

3-5 rounds-

10-12 DB lateral raise

10-12 DB reverse fly

10-12 DB bicep Curls

10-12 DB bent over row

AKA sexy/strong shoulders & back

Saturday (15Dec18)

Open Gym 9am-noon

Team WOD: 11am

*if you want to “Lift” and do the Team WOD please done before 11am

Lift:

Bench Press

3×10 @ 60-70%

&

Narrow grip bench 2×10 AHAP

3×10 bent over row AHAP

3×10 upright row AHAP

3×15-20 banded tricep extensions

3×30-60s plank hold

Team WOD:

Ugly Sweat-er Fundraiser Team WOD

Friday (14Dec18)

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:

Work up to a

5RM front squat

Plus

2×4-5 @ 90% of ☝️

Open WOD 17.4

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts 155/225 lb.

55 wall-ball 14/20 9/10

55-calorie row

55 handstand push-ups

Extra Credit

3-5 rounds

20 steps death march

8-10 GHRs (sub back extensions if needed)

15-25 GHD sit ups

Thursday (13Dec18)

Open* gym hours

5am-7am

9am-10am

Noon-1pm

4:30-7:30pm

* Open gym is a time for you to do the workout of the day, do any WODs you’ve missed or hit up that workout you’ve been dying to try or even hit up skills, active recovery, mobility work

Open Gym Skill:

Pick a weakness skill to work for a minimum of 10mins

Example-

Doubleunders • handstands • kipping • muscle ups • rope climbs • pistols etc etc etc

Open Gym WOD:

Do a workout you missed

OR

A low, slow 3000m row, 1.5mile run, or 3mile bike plus ROMWOD

Wednesday (12Dec18)

WODtimes:5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:

10mins to work up to a

10rep touch & go squat clean

Teams of 2:

Three rounds for time of:

70/85/100 Calories of Assault Bike

50 Russian Kettlebell Swings 53/70

20 Wall walks

Extra Credit

For time-

Teams of 2:

10 legless rope climbs (15ft)

*scale: less height, use legs, 5:1 rope get ups

Get Gymnasty!!!!

Tuesday (11Dec18)

WODtimes:

5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD: Work up to a 3RM touch n go squat snatch Then 10 t’n’g squat snatches @60-70% of ☝️

15mins AMRAP

10 overhead squats 115/175 5 bar muscle ups

50 doubleunders

Extra Credit

3-5 rounds-

10-12 DB lateral raise

10-12 DB reverse fly

10-12 DB bicep Curls

10-12 DB bent over row

AKA sexy/strong shoulders & back

Monday (10Dec18)

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:

Work up to a 3RM strict press

then do

Back Squat

20x 67-77%

(More than last week)

3 rounds for time:

30 alternating DB snatches 35/50

20 over the dumbbell burpees

Extra credit

3-5 rounds of:

10 single arm suitcase deadlifts each side (Use kettlebells OR farmers carry handles)

20 alt. front rack lunges

30-60sec side plank each side

Saturday (8Dec18)

Open Gym: 9am-noon

Team WOD: 11:15am

*if you want to “Lift” and do the Team WOD please done before 11:15

Lift:

Bench Press

3×15 @ 55-65%

&

Narrow grip bench 2×10 AHAP

3×10 bent over row AHAP

3×10 upright row AHAP

3×15-20 banded tricep extensions

3×30-60s plank hold

Team WOD:

AMRAP 20 mins-

5 strict handstand push ups

10 cal row

15 unbroken wallballs 14/20

*alternating movements. Partner A does HSPUs, partner B rows, partner a does wallballs, partner B does HSPUs and so on.

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