SUNDAY
Sunday Fun Day!
*3 pm surprise WOD*
MONDAY
10 minutes instruction on the one-legged squat (pistol)
-then-
8 min of “Mary”
5 Handstand Pushups
10 Pistols
10 Pullups
-rest 2 minutes-
8 minutes of “Cindy”
5 Pullups
10 Pushups
15 Squats
*Compare to July 29th
TUESDAY
15 minutes to find a 1 rep max Front Squat
-then-
3 x 8 (each leg) Bulgarian Split Squats
-then-
For Completion:
“Four Corners”
With 50/35# dumbbells:
10 Kroc Rows each arm
Carry to next corner
10 Push Press
Carry to next corner
10 Stiff Legged Deadlifts
Carry to next corner
10 Hang Cleans
*Every time you put the dumbbells down you owe 20 burpees
WEDNESDAY
“Power Up”
For time:
10 Power Cleans @ 205/125#
5 Rope Climbs
Under the Bar
Over the Wall
8 Power Cleans
4 Rope Climbs
Under the Bar
Over the Wall
6 Power Cleans
3 Rope Climbs
Under the Bar
Over the Wall
4 Power Cleans
2 Rope Climbs
Under the Bar
Over the Wall
2 Power Cleans
1 Rope Climb
Under the Bar
Over the Wall
THURSDAY
“Snatch Party 2.0”
EMOM 20
1 Snatch
Start at whatever load you want Adjust the load however you want each lift. If you miss a lift you have to remove weight for the next lift.Scored by total of lightest lift and heaviest lift.
FRIDAY
Ugly Christmas Sweat Jorts Party at 6:30 pm
“A Very Tabata Christmas”
Tabata Burpees
-rest 1 minute-
Tabata Kettlebell Swings @1.5 / 1 pd
-rest 1 minute-
Tabata Pull-ups
-rest 1 minute-
Tabata Dips
-rest 1 minute-
SATURDAY
“Linda”
For Completion:
10-9-8-7-6-5-4-3-2-1
Deadlift @ 150% of body weight
Bench Press @ 100%/75% of Body weight
Clean @75% of Body weight