Tuesday December 11, 2018

Skill:
Build to Heavy:
Halting Deadlift +
Halting Sq. Clean +
Split Jerk
(Then 3 more at 80%)

Wod:
8 Rounds:
16 KB Swings (72/53)
200m Run

Monday December 10, 2018

Skill:
3 sets of max reps
bench (2:00 between
sets minimum) 135/95

Wod:
200 Dubs (300 singles if sc)
50 Burpees
100 Dubs(150 singles if sc)
50 Burpees

Friday December 7, 2018

Skill:
5×5 heaviest pullups possible

Wod: with a partner
24 min AMRAP-
60 DB snatches 50/35
60 cal row
60 ab exercise (no grasshoppers)

Thursday December 6, 2018

Skill:
Build to heaviest power clean without a starfish (No jumps bigger than 10lbs)

Wod:
3 rounds
12 squat cleans (155/105)
24 push-ups
12 power cleans (155/105)
8 strict hspu

Wednesday December 5, 2018

Get in the gym! Also 12.22 ⛄️🍷🎄 Bring your workout buddy, or actual significant other😂, to our Annual Iron Mile Christmas Potluck and optional White Elephant Gift Exchange at 6 pm at the Woodland Gym!

Skill:
10 mins dub practice
Or 40-60+ emom

Wod:

buy in: 400 m run
75 sh to oh (135/95)
Every break:

10 cal row
15 ab mat sit-ups