WODS for the Week - Dec. 26

MONDAY, DEC. 26

Cycle 2, Week 8 (Last Week)

Skill:
EMOM 8:
Min 1) Skill 1
Min 2) Skill 2

Skill 1: Hanging
—Pull-Overs, Skin the Cat, Inverted Hang, Front (Tuck) Levers
Skill 2: Midline
—Sandbag Hold, Double KB Front Rack Hold, L-Sit, Frog Planche, FLR on Rings,

In Teams of 3:
4500m Row
—Switch every 250m
(25 Min Cap)

TUESDAY, DEC. 27

Strength:
Pick 1 Hinge Movement & 1 Pressing Movement
—Goal: Beat last week's tough 6
—Build to a tough 4 reps for each, then
—2-4 sets at 85-95% of tough 4
—If working on imbalance, more reps on less strong side
Bilateral Track Options:
—Hinge - Deadlift
—Press - Push Press
Unilateral Track Options:
—Hinge - Single Leg Landmine Romanian Deadlifts
—Press - Single Arm Dumbbell Push Presses

5 Rounds: (12 Min Cap)
10 Handstand Push-Ups
200m Run

WEDNESDAY, DEC. 28

Skill Work:
Bar Muscle Up

12-9-6
Bar Muscle Up
Squat Cleans
—50 Double Unders at the start of each round

Rest 3 Min

200m Suitcase Carry (100m EA)
—Score 12-9-6 only

"Rx" Barbell - (165/115), KB/DB - (70/50)

THURSDAY, DEC. 29

Complete as a team of 3 (30 Min Cap)
—all 3 can be working at same time, switch as desired, at most 1 at each station
600 Double Unders
300 Wallballs
30 Rope Climbs

"Rx" Wallball - (20->10, 14->9), Rope - 15ft

FRIDAY, DEC. 30

Strength:
Pick 1 Hinge Movement & 1 Pressing Movement
   - Goal: Beat last week's tough 8
     - Build to a tough 4 reps for each, then
     - 2-4 sets at 85-95% of tough 4
     - If working on imbalance, more reps on less strong side
Bilateral Track Options:
     - Squat - Front Squat
     - Pull - Weighted Chin-Up
Unilateral Track Options:
     - Squat - Front Rack Split Squat
- Pull - Single Arm Supinated Grip Power Rows
- Pull - Single Arm Upright Row

AMRAP 10:
25/20 Cal Row
25 Box Jumps
25/20 AB Cals
25 Wallballs

"Rx" Box (24/20), WB - (20/14)

SATURDAY, DEC. 31

Coming Soon

SUNDAY, JAN. 1 (Endurance)

No Class Today

Happy New Years!

WORK YOUR WEAKNESS

STRENGTH I

Every 4:00 for 5 sets:
100-ft sandbag bear-hug carry (150/100 lb)
5 bench presses

STRENGTH II

7 sets:
3 weighted strict pull-ups
3 weighted strict dips

SKILL I

3 sets:
1 legless rope climb
3 rope climbs
:30 strict toes-to-ropes
- Rest 1:30
- Hang from the rope for the strict toes-to-ropes

STAMINA I

5 x AMRAP 4
400/500-m row
200-m run
Max-distance row
- Rest 3:00 between AMRAPs.