WORKOUTS 12/11-12/17

MONDAY

Weightlifting

DB Bench

5×12
Same weight
Ret 2 mins

Metcon

AMRAP 8:

4 Front Squats 185/125

4 Strict Pull-Up

TUESDAY

Heavy Day

Back Squat

6 Sets
4 Back squat
*3 Sec negative
Stay @60%

WEDNESDAY

Metcon

Score Time

2 Rounds:

80 Double Unders
60 Hang power cleans 75/55

40 Front Squats 75/55
20 Strict Hand stand push ups

TC 25

Team option! Add 1 ROUND!

THURSDAY

OPEN GYM OR

Gymnastics

Toes To Rings

5×12

Rest as needed

Metcon

Score Reps

for Max distance

4Min Row

2 Min rest

4Min bike

2 min rest

4 Min ski

1 M=1 Rep

*Start in any order

FRIDAY

Gymnastics

Handstand walk

On a 12 Min clock
Max distance walk
5’=1 Rep

Metcon

Score Rounds and Reps

AMRAP 12:
5 Devils Press 50/35
10 Alt. Double DB Front-Rack lunges
20/15 Bike

SATURDAY

OPEN GYM 8:15am- Skill & Strength only

TEAM WOD 9:15am

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