Programming for Dec. 27-30th

Workout of the Day: 12.27.17

METCON: Fort Time: Christmas Cookie burnoff!!!

Buy In: 800M Run, then

  • 24-21-18-15-12-9-6-3
  • Power Snatch 95/65
  • Bar Facing Burpee
  • Ab Matt SU

Buy Out: 1000M Row

Workout of the Day: 12.28.17

METCON: 4 Rounds for Time

  • Start new round every 5 Minutes
  • 20 Wall Ball
  • 250/200M Row
  • 20 HRPU

Workout of the Day:12.29.17

REST BETWEEN EMOMS IS 2 MINUTES

EMOM: 5 Min

  • 2 Legless Rope Climb

EMOM: 5 Min

  • 12 T2B

EMOM: 5 Min

  • 8 DB Thruster 50/35#

Strength:

Workout of the Day: 12.30.17

Partner WOD and Bring a Friend Saturday:

For Time: 35 minute time cap, partitioned evenly

  • 2K Row: While partner A is rowing partner B must hold a plank
  • 100 GHD
  • 800 M Farmer Carry 53/35 (each partner holds one KB and walks together)
  • 60 steps Front Rack walking lunges with KB from Farmer Carry
  • 40 Box Jump 24/20
  • 20 C2B pull up
  • 10 Wall Walks