December 2016

Thursday Open Gym Schedule: AM 5:30am-10:00am Open Gym 5:30am RowingWOD (sign-up required) 6:30 ROMWOD PM 3:30pm-6:30pm Open Gym 4:30pm RowingWOD (sign-up required) RowingWOD Rate and Speed – Session 1 Check SugarWOD for workout

Strength/Stability 3 sets: A1. 6-8 Romanian Deadlifts @ 31×1 Tempo (start @ 40% of 5RM Deadlift) Rest :30 A2. 6-8 Handstand Push-ups (Strict, Deficit, whatever is challenging for you) Rest :30 A3. 100′ Overhead Waiters Carry (As heavy as possible) Conditioning   Advanced: Reps of 9-7-5-3 for time: Bar Muscle-ups Box Jumps x 2 (30#/24#)

Strength Back Squat 6 @ 72.5% 1 @ 90% 6 @ 72.5% 1 @ 95% 6 @ 72.5% 1 @ 97.5% Conditioning 4 x 3 minute rounds: 500m Row Max Rep Alternating Kb Snatches (53#/35#) Rest 2 minutes between each round. Score is total number of snatches completed.  

Olympic A. 12 minutes to build to a max Clean and Jerk (5-6 sets) B. 8 x 1 @ 80% of A – every :45 Conditioning 12 minute AMRAP: 21 Air Squats 15 Toes-2-Bar 9 Shoulder-2-Overhead (155#/103#)  

Team WOD In teams of three, complete the following for time: 120 Wall Balls (20#/14#) 150′ Handstand Walk (scale = 300′ Bear Crawl) 90 Pull-ups 150′ Handstand Walk 120 Calorie Row 150′ Handstand Walk 90 Pull-ups 150′ Handstand Walk 120 Wall Balls *Only one person working at a time

Strength Tempo Front Squats 5 x 3 @ 65%-70%-70%-70%-75% 1RM Use a 3 second descent, 2 second pause at the bottom, fast up.  Avoid bouncing out of the bottom. Conditioning 10 rounds for time: 3 Power Snatches (135#/93#) 6 Alternating Pistols (sub Goblet Squats) 9 Box Jumps (24″/20″)