WOD

Friday 12.15

L1:

Metcon (Time)
Teams of 3
10K row for time
Switch as needed

L2:

Metcon (Time)
Teams of 2
10k row for time
switch as needed

L3:

Metcon (Time)
10k row solo
(only if we have enough rowers)

Option 2: 10k ski or 30:00 max cals on bike.

Thursday 12.14

L1:

4 Rounds for time–
8 burpee box jump overs (face the box)
1 rope climb
15 wall-balls 20/14

rest 2:00
x4

L2:

4 Rounds for time–
10 burpee box jump overs (face the box)
1 rope climb
25 wall-balls 20/14

rest 2:00
x4

RX+ = legless rope climb and 30lb ball

score each rd

Wednesday 12.13

A:

6×3 Backsquat – :03 eccentric + :02 pause

70-75% of 1 rm.

goal is to stay tight at the bottom and keep good position standing up.

B:

6X5 weighted strict pull-ups
rest 2:00 between sets

Ring rows if scaling, no bands today

C:

4×20 ghd sit-ups
or
4×30 abmat sit-ups

Tuesday 12.12

Pre:

3 rds not for time —
6 alt turkish get-ups- moderate wt
12 kb swings – moderate wt
15 abmat sit-ups

L2:

10-20-30-20-10
swinging KB snatches 24/16kg
burpees

*The KB snatches do not have to go to the floor and you do not have to alternate but be sure to do equal work on each arm every rd.
*50 burpee penalty on the spot for dropping the kettlebell.

L1:

10-20-30-20-10
swinging KB snatches 16/12kg
burpees

*The KB snatches do not have to go to the floor and you do not have to alternate but be sure to do equal work on each arm every rd.
*50 burpee penalty on the spot for dropping the kettlebell.

Monday 12.11

Pre:

Work to a heavy double TNG squat clean, or 12 min emom of 2 singles building every 3 minutes.

L2: CrossFit Games Open 16.2

4-Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*

*Round 1 – 15 @ 135# / 85#
*Round 2 – 13 @ 185# / 115#
*Round 3 – 11 @ 225# / 145#
*Round 4 – 9 @ 275# / 175#
*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

L1: CrossFit Games Open 16.2 Scaled

4-Minute AMRAP + Bonus Time of:
25 Hanging Knee Raises
50 Single Unders
Squat Cleans*

*Round 1 – 15 @ 95# / 55#
*Round 2 – 13 @ 115# / 75#
*Round 3 – 11 @ 135# / 95#
*Round 4 – 9 @ 155# / 115#
*Round 5 – 7 @ 185# / 135#

Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.

Friday 12.8

L2:

Metcon (Time)
Partner workout
1 person does a 200m row, ski or 20/15 cal bike

2 rds
50 ball slam 40/30lbs
50 box jumps 30/24
50 sand bag lunge 80/60
50 kb swing 32/24

Buy-out
1 synchro cartwheel

If you choose to go Solo do 1/2 reps with a 200m row/or ski after each movement.

L1:

Metcon (Time)
Partner workout
1 person does a 200m row, ski or 15/10 cal bike

2 rds
50 ball slam 30/20 lbs
50 box jumps 24/20
50 sand bag lunge 60/40
50 kb swing 24/20

Buy-out
1 synchro cartwheel

If you choose to go Solo do 1/2 reps with a 200m row/or ski after each movement.

Thursday 12.7

L2: Power Lifting Total

Back Squat (1 Rep Max)
Bench Press (1 Rep Max)
Deadlift (1 Rep Max)

L1: Metcon (No Measure)

4×5 at each lift
BS 80%
BP 78%
Deadlift 73%

Wednesday 12.6

All:

Metcon (AMRAP – Rounds)
Row, Bike or Ski for cals or 30 ft down and back run.

1 minute on 1 minute off for 12 rds

Start moderate pace. Add 1 cal every rd.

Tuesday 12.5

L1:

9 min amrap
10 Toes to Eye level
10 bar facing burpees
10 deadlifts 225/155
50 ft bear crawl or crab walk

L2:

9 min Amrap
10 TTB
10 bar facing burpees
10 deadlifts 315/225
20 ft hs walk

Post:

Metcon (Time)
Team of 2 or 3

4 rds
20/15 cal bike or row
100 ft bear hug D-ball carry (heavy as possible)
15 Ghd sit-ups or TTB

each person starts at different stations. Rotate when all athletes are finished at their station.

Monday 12.4

Pre-WOD:

Clean and Jerk (heavy single or 8×3 (not TNG) building throughout)

L1:

Metcon (AMRAP – Rounds)
EMOM as long as possible
3 power clean 135/95
3 Front squat
3 Shoulder to overhead

L2:

Macho Man (AMRAP – Rounds)
EMOM for as long as possible
3 power cleans 185/125lbs
3 Front Squats
3 Shoulder to Overhead

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