Weekly Workouts (12/2-12/8)

Saturday: 

Rest Day

Sunday:

Rest Day

Monday:

Rest Day (Media Event)

Tuesday:

Warm up: 1 mile run for time (6:21)

Into: (3) rounds of 100m row, 10 pass throughs with PVC Pipe, 10 overhead squats.

Metcon: (4) 3 squat snatches (95lbs, 95lbs, 115lbs, 115lbs)

WOD: (4) 12 snatchs (95lbs), 16 box jumps, 19 wall balls (20lbs) 16 min time cap (finished 14:50)

Wednesday:

Warm up: 1 mile run

Into: 400m run, (3) rounds of cindy: 5 pull ups, 10 push ups, 15 air squats.

Metcon: (4) 6 back squats (185, 225, 225, 275)

Into: Jackie: 1000m row, 50 thrusthers (45lbs), 30 pull ups

Thursday:

Warm up: Roll out legs/stretch.

Into: 1 mile run

Then: Buy in: 150 dubs (300 singles);

30-20-10 wall balls (20lbs); american Kettle bell swings (35 lbs); Single arm dumbbell snatch (25 lbs)

Buy out: 150 dubs (300 singles)

Friday:

Warm up: 1 mile run

Into: calisthenics.

Metcon: 100 air squats, 90 sit ups, 80 alternating lunges, 70 burpees, 60 second plank. 50 mountain climbers, 40 push ups, 30 hollow rocks, 20 jump squats, 10 hand release push ups.