12/19 WOD

Death by push ups
warm up – 400 meter r/r
10 tuck push ups
3x 20 crunches
10 DB floor press
Skill work – rope climb practice
WOD – 10 HR push ups
200 meter r/r
10 decline push ups
2 rope climbs
10 incline push ups
800 meter r/r
10 pike push ups
2 rope climbs
10 HSPU
200 meter r/r
10 ring push ups

December Challenge – 19 deadhang pull ups

12/18 WOD

Hanging Tuff
warm up – 20 wwoh lunges
20 PVC 4-way stretches
20 T2B
skillwork – power Hang Snatch 3×5
WOD – 10 Power hang snatch
25 DB single arm row – R
25 DB hang snatch – L
10 Frt squat
50 Butterfly crunches
10 Frt squat
25 DB hang snatch – R
25 DB single arm row – L
10 power hang snatches
December Challenge – 18 Deadhang pull ups

***P.S. – NOTE to self- wear your LONG SOCKS tomorrow!!!

12/16 WOD

Everyone come ready to work . . . no clock today – FORM and power!

POWER PARADE (1 rep max)
warm up – row until warm depending on athlete
skill work – practice each lift
WOD – Deadlifts Bench Press
Back Squat Shoulder Press

December Challenge – 16 Deadlift pullups

12/15 WOD

Phillip and Gio!!!
warm up – 100 jump rope
10 kb goblet squats
2x 10 kb push ups
10 kb swings
skillwork – SDLHP break down practice
WOD – 20 min AMRAP – Score total reps
20 dbl unders
20 push press 75/55
20 cal row
20 SDLHP 75/55
20 pull ups

**EMOM – Phillip and Gio = 3 burpees (And you know why!!!)

December Challenge – 15 Dead Hang Pull ups

12/10 WOD

Happy (Early) Birthday Greg M!!!
warm up – PVC stretchs
20 high knees
10 tuck push ups
20 altern lunges
Skillwork – lift reviews
WOD – 2 Girls and a Guy
Cindy – 5 rnds
5 pull ups
10 push ups
15 air squats
DT – 5 rnds 155/95
12 Deadlifts
9 Power hang cleans
6 Push press
Isabelle – 135/95
30 snatches

cooldown – PVC stretches

December Challenge – 10 Dead hang pull ups

12/9 WOD

No bars needed
warm up – 100 jump rope
20 kb clean n press
20 ab mat crunches
skill work – HSPU (wall) practice
WOD – 5 rnds / 10 reps each
slamballs
GHD back ext
triceps dips
butterfly crunches
kb swings
100 meter row
Cooldown – corework

December Challenge – 9 dead hang pull ups