[Thursday] 12.28.17 Gymnastics Work + WoD

AM
[A] Warm-up

[B] Gymnastics
Deficiency HSPU with (#45) and ab-mat 5x2
[C] WoD
3 min AMRAP

5 Power cleans (#155)
10 Squats
10 Split jumps
Rest 1:00 minute x3

3+5, 3+2, 3+1

[Wednesday] 12.27.17 PM Sprints + WoD

PM
[A] Warm-up

[B] Sprints x4 (3 laps/400m)
Rest 90 seconds

1:31, 1:32, 1:35, 1:36

[C] WOD
1-2-3-4-5-6-7-8-9-10
Unbroken T2B

Rest 1 minutes

10-9-8-7-6-5-4-3-2-1
Thrusters (#115)

17:23

[Tuesday] 12.26.17 Back Squat + Metcon and Accessory Work

PM
[A] Warm-up

[B] Find 1 RM Back Squat
135, 185, 225, 275, 315, 365, 405

[C] WoD
3 Rounds for Time:
10 S2OH (#205)
Run 400m

10:06

[D] 20 min AMRAP
Team of 2 (with Mitch)
1 Partner row max cal while other is working

25 yards- Sled bear crawl with (4 plates)
25 yards- Sled push
50 yards- Farmer carry with (#70 KB)
20 GHSU

[Tuesday] 12.19.17 Squat Snatches + EMOM

PM
[A] Warm-up

[B] 3x Squat Snatch -E2MOM for 12 minutes
At 70% of Max (#135)

[C] AMRAP x 2 minutes

1 Minute thrusters (#95)
1 Minutes *

1- Pull-ups
2- T2B
3- Burpee over bar

106

[Monday] 12.18.17 Front Squats + WoD

PM
[A] Warm-up

[B] Front Squats
135, 155, 185, 205, 225, 275, 315, 335

[C] WOD
30-20-10 DB Snatches
15-25-35

9:35

[Friday] 12.15.17 DL + WoD

PM
[A] War,-up

[B] Deadlifts 5x3 TnG
315, 365, 385, 405, 425

[C] WoD
21-15-9

Burpee DB Deadlifts (#55)
T2B
Lunges with DB

10:53

[Tuesday] 12.12.17 Front Squats + WoD

PM
[A] Warm-up

[B] Front Squats 4x4
2 seconds down, no pause

185, 205, 225, 245

[C] For Time:
40 Wall balls
20 Front squats (#225)
40 Box jumps
20 Burpees

9:32

[Sunday] 12.10.17 Hot Power Yoga

PM
[A] 60 minutes of Hot Power Yoga

[Saturday] 12.9.17 Murph

PM
[A] Warm-up

[B] Murph
Run 1 mile
100 Pull-ups
200 Push-ups
300 Air squats
Run 1 mile

1:06:34.

[Thursday] 12.7.17 Power Snatch + WoD

PM
[A] Warm-up

[B] Power Snatch 6x2

95, 115, 135, 145, 155, 165

[C] WoD
7 min AMRAP
7 Power Snatches (#115)
7 Wall balls
7 Box Jumps (24")

5+7

[Wednesday] 12.6,17 OHS + Metcon

PM
[A] Warm-up

[B] OHS 6 x2
:2 second pause at bottom

135, 175, 185, 205, 215, 225

[C] 3 Rounds of:
10 C2B
10 KB Snatches (#70)

5:49

[Tuesday] 12.6.17 Power Clean and Jerks + Jorge

PM
[A] Warm- up

[B] Power Clean + Power Jerk x 8
Build to a heavy set

155, 165, 175, 185, 205, 215, 225, 245

[C] Jorge
30 GHSU
15 Squat Cleans (#155)
24 GHSU
12 Squat Cleans (#155)
18 GHSU
9 Squat Cleans (#155)
12 GHSU
6 Squat Cleans (#155)
6 GHSU
3 Squat Cleans (#155)

14:13

[Monday] 12.4.17 MetCon

AM
[A] Warm-up

[B] Every 4 min EMOM x 4
10 Back squats (#155)
15 Box jumps (24")
20 Burpees

2:34/ 2:40/ 2:40/ 2:30