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#