
Thursday December 27, 2018
WOD: 400 run 21/15 cal bike 400 run 15/12 cal bike 400 run 9/6 cal bike 45 bsu 800 skierg 45 bsu 9/6 cal bike 400 run 15/12 cal bike 400 run 21/15 cal bike 400 run Accessory: 10-15 min practice rope climbs

Wednesday December 26, 2018
SWOD: Emom for 10 min (5 rds) 1-3 ring MU 2-25’ HS walk Then 1 power clean + 1 Hang squat clean + 1 squat clean 2x1@60,70,1@75,80 WOD: FOR TIME 250m Row 10 Clean & Jerk 155/110 250m Row 8 Clean & Jerk 185/130 250m Row 6 Clean & Jerk 205/145 250m Row 4 Clean & Jerk 225/155

Monday December 24, 2018
WOD: 12 DAYS OF CHRISTMAS
1. squat clean 2 hang cleans 3. deadlifts 4.burpees 5.t2b 6. box jumps 7. hspu 8. reverse lunges 9. kb swings 10 ghd sit ups 11. wall balls 12 250m row

Friday December 21, 2018
SWOD: Push press + push jerk + split jerk 7x1 compex ( work on technic and don’t go too heavy) Then 6x1 jerk (split or push ) go for heavy single no misses WOD: 60/42 cal row 50 wall balls 20/14# 40 db snatches 50/35# 30 burpees Accessory: 30 sit ups 4 rds of strict Cindy 30 sit ups

Thursday December 20, 2018
WOD: Teams of 2 10 min amrap While one partner is accumulating cal. on the bike, the other partner performs 5 deadlifts 245/170 30 feet oh kB lunges 55/35# Alternating Relay style Accessory: 20 glute bridges 20 crunches 3 rds 12 bicep curls 12 triceps extensions 3 rds

Wednesday December 19, 2018
SWOD: (2 snatch balance + 2 ohs) 4x1 complex (Hang squats Snatch + squat snatch) 5x1 complex Squat snatch 5x1 only 5 attempts to find a heavy for the day with no misses (1 miss u stop) WOD: 12 min amrap 5 strict hspu 10 ohs 95/65# 15 deadlifts

Tuesday December 18, 2018
WOD: Dubai WOD 6 “acid bath” 500 mts skiers 500 mts row 1000 mts bike 7 min.cap females 6 min. cap males Accesory: 40-30-20-10 Sit ups After esch round perform 100’ bear hug medball walk

Monday December 17, 2018
HAPPY B-DAY PARVIN AND ORLANDO! SWOD: Back squats 2x2@60,65,70 Gymanstics: Emom for 6 min (3rds) 1-3 rope climbs 2-60 dubs WOD: 35 box jump overs 24/20” 35 power cleans 135/95# 35 C2B pull ups 35 front squats 35 burpees over bar 35 push jerks

Friday December 14, 2018
SWOD: 5x25’ Hs walks ( scale to 5 wall walks per each 25’) Squat clean 2x5@60,2x4@70,2x3@75,2x1@80,85,90 WOD: 1-10,2-9,3-8.....10-1 T2b Deadlifts 225/155