Training December 11th – 17th

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SUNDAY

Sunday Fun Day!

3 pm Surprise WOD

MONDAY

Clean Party 3.0

EMOM for as long as possible: 1 Clean

*Start at 100# less than your 1RM, or the empty bar, whichever is greater. Add 5# every minute. If you miss a load, then you must reset by exactly 20# and continue working up again. You will reset 2 times during the workout. The next time you miss after your 2nd and final reset, you are done.

*Scored by heaviest load achieved.

TUESDAY

Find a 3RM Push Press

-then-

“Megan”

21-15-9

Burpees

KB Swings @1.5/1.0 pd

Double-unders

*Cutoff: 15 min

*Compare to May 13th 2015

WEDNESDAY

Find a 2RM Box Squat

-then-

“Jackie”

1000m row

50 Thrusters @ 45/35#

30 Pullups

*Cutoff: 17 min

THURSDAY

4 Rounds (not for time)

30’ Front Rack Carry with Barbell

30’ 1-Arm Farmer’s Carry

30’ 1-Arm Overhead Dumbbell Carry

*Dumbbell must be returned to ground gently

*Cutoff: 40 minutes

FRIDAY

Christmas Party @ 6:30

Ugly Christmas Sweater and Jorts All Day!

15 min to find a 2RM Sumo Deadlift

-then-

AMRAP 10

2 Muscle Ups

100m Run

SATURDAY

“Macho Man”

EMOM for as long as possible

3 Power Cleans

3 Front Squats

3 Push Jerks

Barbell @ 185/125#