Sunday 12/18/16

Open Gym 2 – 5

Saturday 12/17/16

Team Wod @ 9am

Friday 12/16/16

Split Jerk
2-2-2-2-2

-then-

“EMOM’s a Jerk”
EMOM for 10 min
2 Power Clean & Split Jerk

Thursday 12/15/16

Overhead Squat
2-2-2-2-2

-then-

“Se7ens”
7 min Amrap:
7 Overhead Squat 95/65
21 Double Unders

Wednesday 12/14/16

Weighted Strict Chin up
2-2-2-2-2

-then-

“Stop Drop and Row”
For Time:
1000m Row
75 Burpee

Tuesday 12/13/16

Bench Press
5-5-5-5-5

Bent Over Barbell Row
5-5-5-5-5

Barbell Curls
5-5-5-5-5

Monday 12/12/16

Front Squat
2-2-2-2-2

-then-

“Buddy System”
In Partners
5min AmRep:
Squat Clean ~80% 1RM

Sunday 12/11/16

Open Gym 2 – 5

Saturday 12/10/16

Team Wod @ 9am

Friday 12/09/16

Split Jerk
1-1-1-1-1

-then-

“EMOM so Phat”
10 Min EMOM – Heavy as possible!
Power Clean + Hang Power Clean + Jerk

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