WEEK 51: Dec 12-18

We’ve got 3 weeks left in 2016 so let’s end the year strong! This week we have one benchmark WOD “Fight Gone Bad”, and another sweaty partner workout on Saturday.
Everyone has been doing well with the skill work, so we’ve got more cleans and handstand push ups to further develop these skills.

MONDAY – Dec 12

Strength

Barbell Lunges 12-12-12-12 (6 per leg)

WOD

For time
150 Wall Balls
*every broken set do 10 burpees

Finisher

3×1 mins plank hold

TUESDAY – Dec 13

Strength

5 Rounds
Max reps deadlift at bodyweight

WOD

AMRAP 10 Mins
Increasing reps every round 2-4-6-8-10-12…
Push Ups
KB Swing

Finisher

3 Rounds
10 V-Ups
20 Sit-Ups

WEDNESDAY – Dec 14

Conditioning

3 Rounds
300M Row
20 Burpees
*keep every set under 3.5 mins

WOD

3 Rounds of 1:00 stations
Wall Balls
SDHP (75/45lbs)
Box Jumps
Push Press (75/45lbs)
Calorie Row
*rest 1 mins between each round

Fight Gone Bad Benchmark Workout

THURSDAY – Dec 15

Strength

5 Rounds
Max reps pull ups
*rest 2 mins between each set

WOD

21-15-9
Cleans
Toes to bar/Knees to elbows

FRIDAY – Dec 16

Conditioning

3 Rounds
50 Double Unders
25 Calorie Assault Bike
*rest 1 mins in between each set

WOD

4 Rounds
10 Handstand Push Up
10 Ring Dips
10 Push Ups

SATURDAY – Dec 17

Partner WOD

2 Rounds
(Divide work evenly)
100 Calorie Row
100 Box Jumps
100 KB Swings
100 Calorie Assault Bike

SUNDAY – Dec 18

Strength

15 mins to find a heavy 3 rep thruster

WOD

21-18-15-12-9-6-3
Thrusters (95/65lbs)
Burpees over barbell