Dec 1-5

Monday
Skill- Squating
Complete 15 of the following- Air Squat, Goblet Squat, Front Squat, Back Squat, OH Squat

Strength
E- Drop Snatch 4x4
RX- OH Squat 4x6
S- OH Squat and/or Goblet Squat

*10 T2B/V-ups after every set

WOD
Partner

A- Hold a bottom Back Squat "pause squat" reps from floor

B- 5 KB Swings
     5 Sit Ups
     5 Burpees
8 min AMRAP

Then...

A- Hold Squat

B- 5 Burpee Box Jumps
7 min AMRAP

E- 185/125   RX- 135/95   S- 95/65  Scale to push ups or burpees

Tuesday
Skill- Rowing
Establish 1000m row
Scale- 500m row

Strength
Push Press
6-6-6-6

WOD
Chipper ladder  12 min AMRAP
"repeat the pattern"

1 Burpee
2 Pull ups
3 T2B
4 Burpee
5 HSPU
6 Box Jump
7 Burpee
8 Pull Ups
9 T2B
10 Burpee
11 HSPU
12 Box Jumps

Scale- Ring Rows, Push Ups, V ups

Wednesday
Strength- Front Squat
6-6-6-6 +5%

Skill
KB Snatch
4 x AFAP
8 KB Snatch
16 Jump Rope

WOD
Couplets 4 time

4 Rnds of 4 DL                  E- M 315/135    W 225/95
                4 Thruster          RX- M 225/95   W 165/65

then

6 rnds of 6 KB Swing       E- M 80/115    W 53/75
               6 Thrusters         RX- M 53/95   W 35/65

then

8 rnds of 8 Wall Balls
               8 Push Ups

Thursday
Skill- Snatch & Clean

WOD
Isabel or Grace

Pick the one you are most comfortable with

Strength
RDL
6-6-6-6 +5%

Friday
Cardio - no heavy weights, have fun

WOD # 1 - Relay Tag Team "Joan" 15 min AMRAP "1 rnd = 60"
"teams of 3+ race to opposite end of gym, complete reps, then run back and tag next person"

Shuttle Run + 10 Push Ups
Shuttle Run + 10 Cal Row
Shuttle Run + 10 Air Squats
Shuttle Run + 10 MB Slams
Shuttle Run + 10 V-ups
Shuttle Run + 10 Box Jumps

WOD # 2 - "919" Chipper "Jana" 9 min AMRAP

9 Box Jumps                      E- 19 min AMRAP
19 Sit Ups
9 Pull Ups
19 Wall Balls
9 KB Swings
19 Cal Row