SWOD Saturday December 30th

– Midday 3.0 from 9:30am-11:30am
– TCP from 11:30am-1:00pm

STRENGTH

Level 1: Do the Class.

Level 2: Do the Class.

For time:
21 Back Squats (75% Bwt / 50% Bwt)
15 Strict Pull Ups
15 Back Squats
12 Strict Pull Ups
9 Back Squats
9 Strict Pull Ups

Level 3: Do the Class.

For time:
21 Back Squats (Bwt)
15 Strict CTB Pull Ups
15 Back Squats
12 Strict CTB Pull Ups
9 Back Squats
9 Strict CTB Pull Ups

2-A-DAY

Rest Day

WOD Saturday December 30th

– Midday 3.0 from 9:30am-11:30am

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Banded Paleo Chair x 1 minute

Movement Prep: (AMRAP in 4 minutes)
25ft Hip Openers
10 T-Twists
25ft Hip Closers
5 Russian Squats

Warm-Up:
EMOM x 5 minutes
5 Jump Squats
50ft Shuttle
5 Burpees

Technique:

Review
– Burgener Warm Up
– Back Squat
– Rope Climb

WOD

For time:
21 Back Squats (Bwt / 75% Bwt)
7 Rope Climbs
15 Back Squats
5 Rope Climbs
9 Back Squats
3 Rope Climbs

*Pack
15 Back Squats (Bwt-75% / 75%-50% Bwt)
5 Rope Climbs
12 Back Squats
3 Rope Climbs
9 Back Squats
1 Rope Climb
*Pup
21 Back Squats (Scale as needed)
7 Stand to Lowers
15 Back Squats
5 Stand to Lowers
9 Back Squats
3 Stand to Lowers

WOD Friday December 29th

– Midday 3.0 from 10:30am-12:30pm

Mobility:
Couch Stretch x 1 minute/Side
Partner T-Spine Opener x 30 seconds/Each

Movement Prep: (AMRAP in 4 minutes)
25ft Bear Crawl
5 V-Ups
25ft Burpee
5 Wall Facing Squats

Warm-Up: (AMRAP in 5 minutes)
10 Box Step Ups
5 Ring Rows
5 Wide Grip Scap Pull Ups
10 Cal Row

Technique:

Review

– Box Jump
– OH Squats

WOD

AMRAP in 20 minutes
10 Box Jumps (36/30″)
15 OH Squats (115/85)
20 Sit Ups

*Pack
AMRAP in 20 minutes
10 Box Jumps (30/24″)
15 OH Squats (95/65)
20 Sit Ups
*Pup
AMRAP in 15 minutes
10 Box Jumps (24/20″)
15 OH Squats (65/45)
20 Sit Ups

SWOD Friday December 29th

– Midday 3.0 from 10:30am-12:30am

STRENGTH

Level 1: Do the Class.

Level 2: Do the Class.

AMRAP in 20 minutes
10 Box Jumps (30/24″)
15 DB OH Squats (40/30)
20 TTB
*Switch Hands every round on the Single Arm OH Squats

Level 3: Do the Class.

AMRAP in 20 minutes
10 Box Jumps (36/30″)
15 DB OH Squats (50/35)
20 GHD Sit Ups
*Switch Hands every round on the Single Arm OH Squats

2-A-DAY

– Mobility or Light Skill Work

WOD Thursday December 28th

– Midday 3.0 from 10:30am-12:30pm

Mobility:
OH Banded Stretch x 1 minute/Side
Figure 4 Wall Stretch x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
25ft Samson + T-Spine Opener
10 Deadbugs
25ft V-Step
5 Push Ups

Warm-Up: (AMRAP in 4 minutes)
10 KB Swings
5 Goblet Squats
10 Hollow Rocks
50 Skips

Technique:

Review
– HSPU
– Deadlift

WOD

3 rounds for time:
800m run
15 Deadlifts (275/185)
15 Strict HSPU

*Pack
3 rounds for time:
800m run
15 Deadlifts (185-225/135-155)
10 Strict HSPU or 15 Box HSPU
*Pup
3 rounds for time:
400m run
15 Deadlifts (135-185/95-125)
10 Box HSPU

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