Training December 6th – 12th

ball toss

SUNDAY

Sunday Fun Day!

*3 pm surprise WOD*

MONDAY

12 min to find a 2RM Front Squat

-then-

“Annie’s Bastard Cousin with Big Quads”

50-40-30-20-10 of:

Double Unders

Wall Ball Shots @ 20/14#

**Compare to July 11th 2015

TUESDAY

10 minutes of dedicated instruction on rope climbing

-then-

30 Deadlifts @ 245/165#

200 Meter Carry

7 Rope Climbs

200 Meter Carry

30 Burpee Box Jump-Overs (24″/20″)

200 Meter Carry

**Carry Implements:

Farmer’s Carry @ 2 pd/ 1.5 pd each hand

or Sandbag Zercher Carry @ moderate

or Barbell Overhead Carry @ 45/35#

WEDNESDAY

E2.5MOM for 7 rounds:

3 Overhead Squats

-then-

7 Rround for Time:

7 Chest to bar Pullups

10 Over Head Squats @ 95/65#

THURSDAY

10 min learning new skills with kettlebells

Partner WOD

AMRAP 20:

10 Kettlebell Swings @ 1.5/1.0 pd

10/7 Hand Release Push-Ups

10 Calories Bike/Rower

**Partners alternate after every full round

FRIDAY

15 min to find a 2RM Box Squat

AMRAP 8 min

8 KBS @ 2/1.5pd

12 GHD situps

**Compare to May 20th 2015

SATURDAY

In 15 min find a 1RM clean

-then-

“Elizabeth”

21-15-9

Power Cleans @ 135/95#

Ring Dips

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