December 16 - 20

Monday

Warm Up 3 rounds:
40 single under
200m row
10 Russian baby-makers
5 inch-worm

Barbell Warmup

Back Squat Waves
6 @ 74%
4 @ 80%
2 @ 86

rest 3 min

6 @ 80%
4 @ 86%
2 @ 92%

rest 3 min

6 @ 86%
4 @ 92%
2 @ 98%

WOD: 'Wonderwall' for time:
60 double under
30 burpee
60 double under
30 wallball
60 double under
30 deadlift @ 225/155
60 double under
30 wallball
60 double under
30 burpee

Tuesday

Warmup: 2 rounds

400m run/row

30 sec plank

20 OH circle

10 wall squats

5 walkouts

Hang Power Snatch 

5 sets

1 hang snatch pull + 2 hang snatch high pull + 3 hang muscle snatch

set 1: 35% 1RM

2: 40% 

3 - 5: 45% 

then 

5 sets on the :90 

3 hang power snatch

WOD: 'Castaway' For Time

100 air squats

50/35 cal row

25 hang power snatch @ 115/85

Wednesday

Warmup 2 rounds

9 cal bike

9 pushups

6 cal bike

6 strict pullup

3 cal bike

3 strict T2B

Barbell Warmup

WOD: 'Happy Hour' 3 RFT

12 power clean @ 135/95

12 C2B

12 push Jerk

12 T2B

Accessory:

A: 3 sets

100, OH KB Carry

10 inverted BB row

50 band pull-aparts

1 min rest

B: 3 sets

max effort L sit/hang

7 slow kips

1 min rest

Thursday

Warmup 2 rounds

300m row

15 air squat

30 sec up/down dog

15 double under

barbell warmup

Tempo front squats

7 sets on the :90

1 tempo front squat (10 sec down, no pause, full speed stand)

Push Press 4 sets

6 push press

2 min rest

WOD: 'Blitzen' 5 rounds

20/15 cal row

10 thrusters @ 115/85

Friday

Warmup 3 rounds

200m run

15 abmat situps

10 PVC pass-through

5 strict pullups

Power Snatch 5 rounds

3 pos. pausing power snatch

set 1: 45% 1RM

2: 50% 

3-5: 55% 

WOD: 'Mile High' For Time

800m run

50 power snatch @ 75/55

800m run

21 pullups

800m run

50 bar-facing burpee