Thursday, December 29

Warm-up
Mobility
Bike 500m
PVC Progression
20 Medicine Ball Cleans
20 Wall Ball Shots
20 Ball Slams
WOD
For time:
Run 2 miles
Rest 2 minutes
135 pound Squat clean, 20 reps
20 Box jump, 24″ box
20 Walking lunge steps with 45lb plate held overhead

Wednesday, December 28

Warm-up
Mobility
Row 500m
PVC Progression
x2
15 Wall Squats
1:00 Handstand Hold
x3
1 Length Walking Lunge
1 Length Bearcrawl
15 KBS
x2
10 T2B
10 DB Push Press
WOD
Five rounds for time of:
135 pound Deadlift, 9 reps
135 pound Hang power snatch, 6 reps
135 pound Overhead squat, 3 reps

Wednesday, December 21

Warm-up
Mobility
Run 200m
Bike 200m
Row 200m
PVC Progression
25 Squats
25 Push-ups
25 Good Mornings
Then start with bar in increase in weight in the following progression to your 1RM for each exercise
5-5-3-3-1-1-1
WOD
“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Wednesday, December 14

Warm-up
Mobility
Run 200m
PVC Progression
20 Squats
Run 200m
20 Box Jumps
Run 200m
20 Wall Ball Shots
Run 200m
WOD
Three rounds for time of:
35 pound Dumbbell squat snatch, 15 reps, right arm
15 GHD sit-ups
35 pound Dumbbell squat snatch, 15 reps, left arm
15 Toes to bar