SUNDAY
Sunday Fun Day!
3 pm surprise WOD
MONDAY
Back Squat: 20 min to find a 3RM
Stone Load Medley: 20 min to find your fastest time
TUESDAY
Find a 2 RM Thruster from a rack
-then-
10 rounds:
30 seconds of Burpees
Rest 30 seconds
30 seconds of Thrusters @ 105#/70#
Rest 30 seconds
*Score total reps completed
WEDNESDAY
Find a 1 RM Power Clean
-then-
10-9-8-…-1
Power Clean @ 135/85
Toes to Bar
*Cutoff: 12 min
THURSDAY
Find a 3RM Floor Press
-then-
For Quality
21-18-15-12-9
Floor Press @ Body Weight
GHD Situps
100m Sandbag Zercher Carry after each round
Cutoff: 35 min
FRIDAY
“Tabata Christmas”
Tabata Kettlebell Swings @ 1.5/1.0pd
Rest 1 minute
Tabata Pull-ups
Rest 1 minute
Tabata Double Unders
Rest 1 minute
Tabata Squats
*Scored by total reps completed
SATURDAY
Snatch Party 4.0
EMOM Until Failure
1 Snatch
*Start at 100# less than your 1RM snatch, 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 3 times during the workout. The next time you miss after your 3rd and final reset, you are done. Scored by heaviest load achieved.