Wednesday 191211

3 Rounds For Time:
Row 500 Meters
75 Double-unders
25 Hang Power Cleans (95/65)

Tuesday 191210

Strength:
Thrusters
3 x 3 reps
Increase weight on each set
WOD:
20 minute AMRAP
5 Bar Muscle-ups
10 Thrusters (115/85)
15 Toes To Bar

Monday 191209

4 Rounds For Time:
21 Kettlebell Swings (55/35)
15 Shoulders To Overhead (115/85)
9 Box Jumps (30/24)

Sunday 191208

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 191207

"Joe"
10 Rounds For Time:
10 Thrusters (95/65)
10 Bar Facing Burpees,
10 Pull-ups,
57 Double-unders,

Friday 191206

Complete as many rounds as possible in 20 minutes of:
Row 500 meters
20 Box Jumps (24/20)
20 Sumo Dead-lift High Pull (75/55)
20 Broad Jumps (minimum distance of 4 ft)
20 Push Presses (75/55lbs)
20 Toes To Bar
20 Kettlebell Swings (55/35)

Thursday 191205

Strength:
Bench Press
5-3-2-1-1-1-1
WOD:
4 minutes Air Bike for Max Calories
rest 4 minutes
4 minutes Air Bike for Max Calories

Wednesday 191204

Strength:
20 minutes:
Power Snatch (touch & go)
3 x 3 reps
build up to a heavy set of 3
WOD:
For Time (15 minute time cap):
2 Rounds:
8 Power Snatches (95/65)
8 Bar Facing Burpees
2 Rounds:
8 Power Snatches (115/85)
8 Bar Facing Burpees
2 Rounds:
8 Power Snatches (135/95)
8 Bar Facing Burpees

Tuesday 191203

Strength:
Dead-lift
5-5-5-5-5
WOD:
8 Rounds (32 intervals alternating between):
Tabata Front Plank
Tabata Side Plank
Tabata Hollow Hold
Tabata Side Plank

Monday 191202

20 minute AMRAP:
40 ft Overhead Walking Lunge(45lb bumper/25 lb bumper)
8 Push-ups
40 ft Overhead Walking Lunge
8 Burpees