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Wednesday 12.21.16

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WARMUP

group tabata: 30/10
2rds - run in pace, air squat, jumping jacks, alternate lunges

HOLIDAY

WcG's - 8 Days Of Hanukkah
Partner WOD
partners complete each movement before moving on
8 rds
8 box jump 24/20, 20/12
7 kb swing 53/35, 44/26, 26/18
6 press 135/95, 115/75, 95/65, 75/45
5 clean
4 thruster
3 front squat
2 hspu
1 wall walk

bonus - 8 synchronized burpees

Tuesday 12.20.16

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WARMUP

buy-in row 500m, 3rds 5 inch worms, 5 jump squats, 5 alt lunge twists

STRENGTH / SKILL

DEADLIFT: 15 minutes of work. 3x5 warm up sets then 5x1-2 increasing weight

METCON

WcG Row/SDHP/BS
AMRAP
RD1 row 250, 15 sdhp, 21 ball slam
RD 2 row 500, 9 sdhp 15 ball slam
RD 3 row 750, 6 sdhp, 9 ball slam

CASH OUT

.Tabata 20/20
4 rds HS hold / hanging plank

Monday 12.19.16

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WARMUP

3rds row 250m, 10 air squats, 10 push-ups

STRENGTH / SKILL

CLEANS
CLEAN: skill work from ground up, then 4-6 reps x 1 while increasing weight to max lift

METCON

WcG - FSQ/K2E
21-15-9: FSQ, K2E (add weight ea. rd 2 & 3)
135/93, 145/103, 155/113

CASH OUT

Core work: 3rds of 10ea bridges, v sit, arch hold

Saturday 12.17.16

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WARMUP

on own:
2 min bike or row
3rds
10 jumping jacks
10 air squats
10 alternate leg lunge twists

then as a group

SALLY time..... ; - )

BIRTHDAY WOD

Marco And Eileen Partner Bash
77 things to do on your joint bday party....

Partner Chipper
Marco and the boys do 40
Eileen and the girls do 37

77 cal bike
77 wb shots
77 ball slams
77 box jumps
77 kb swings
77 kb lunges R+L=2
77 kb sit ups
77 cal row
77 k2b
77 burpees

CASH OUT

5 min of... Birthday guy/girl favorite - members follow
coach gets to modify for group..