Week 50: Dec 10-16

Don’t forget the SXS Holiday Party is this Friday from 6-9pm. No preamble for the WOD week in review – let’s get right to it.

MON – Dec 10

Strength

Overhead Squats 10-10-10-10
* Work on mobility in between sets to help improve specific hindrances.

WOD

CrossFit Regional Event #5:
50 Push-ups
50 T2B
50 cal AB
50 Dumbbell box step ups (total)
50 ft. OH Walking Lunges (R)
50 ft OH walking Lunges (L)

TUE – Dec 11

Strength

Romanian Deadlifts (time under tension 5s) 10-10-10-10
RNT Split squats 10-10-10-10 (per leg)

WOD

20-minute AMRAP
10 Deadlifts (155,115)
20 Sit-ups
30 Hop-overs

WED – Dec 12

Strength / Technique

Turkish Get-up: 3-3-3-3
* Attempt to work up to ¼ BW or for advanced try holding a barbell.
Power Cleans

WOD

10 power cleans (135#95)
50 air squats
40 glute ham bridge
10 front squats
50 air squats
40 glute ham bridge
10 Push press
50 air squats
40 glute ham bridge

THU – Dec 13

Strength

Single arm Dumbell push press 5-5-5-5
Strict Pull ups (time under tension 5s) 5-5-5-5

WOD

4xE3MOM + 2 minute rest
10 Back squats (135#95)
10 T2B
Max cal row

FRI – Dec 14

WOD

For time:
1,000-m row
50 wall-ball shots
50 box jumps
750-m row
35 wall-ball shots
35 box jumps
500-m row
25 wall-ball shots
25 box jumps
Use a 20-lb. ball and a 24-in. box.

SAT – Dec 15

WOD

8-min AMRAP
10 cal ab
10 squat jumps
10 walking lunges
8 minute AMRAP
10 side wall balls
10 plate sit ups
10 T2B
8 minute AMRAP
10 cal row
10 push ups
10 australian pull ups

SUN – Dec 16

Partner WOD

Teams of 2. Divide the work evenly (except run) with one athlete working at a time.
1 mile AB(switch 500m)
5 rounds
20 Hand Release Pushups
40 Kettlebell swings
60 Jumping Lunges
80 Double Unders
1 mile AB (switch 500m)