Dec 8-12

Monday
Skill- Clean & Thruster
Squat Clean 2-2-2 @ 70-80%

Strength
Build to 1 RM Thruster using 45 reps
10 min Time Cap

WOD
Use 50% of Max Thruster       Scale- 20/15/10 Reps Ring Rows

30 Box Jumps  24/20"
30 Push Press  50%
30 Pull Ups
20 Box Jumps
20 Push Press
20 Pull Ups
10 Box Jumps
10 Push Press
10 Pull Ups

Tuesday
Skill- Gymnastics
- Muscle Ups, T2B, HSPU/walks, Dips

 Complete the following work as you see fit
E- 10 MU's, 30 HSPU, 60 T2B, HS Walk
RX- 15 C2B, 20 Dips, 25 HSPU, 30 T2B
S- Practice, ask coach

WOD
Try Get to 21 Min                                          Scale- 6 Deadlifts & 6 Gymnastic Ex's
E3MOTM 3 Deadlifts @ 85%
Min 1 - 10 Burpees
Min 2 - 10 Reps of any Gymnastic Exercises above


Wednesday
Skill- OH Squat/ Drop Snatch
10 min - build to a heavy single

Strength
4x5 RDL "Heavy"
                

WOD
50% of Overhead Squat or Drop Snatch

10-9-8-7...1 OH Squat
1-2-3-4...10 Burpees


Thursday
Skill- DU's & Rowing
Establish 250 m Row time

Rest 3-5 min then

Establish 500 m Row

Strength
Front Squat 4-4-4-4

WOD
4 rnds 4 time      Scale- 50 Jump Rope
25 DU's              Elite- 50/25/25/250
25 Sit Ups
25 Wall Balls
250 m Row


Friday

Happy (50th) Birthday Annita!

Filthy Fifty
For time:
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (35 pounds)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Superman's
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders

See Coaches for Scaling options