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Thursday December 20

THURSDAY 20 DEC 2018 Class is split up into teams of 3 Sled Races: First Team to 1000ft Wins!   HSPU Skill   “Raggedy Annie” 50-40-30-20-10 Double Unders AbMat Sit Ups **After each round 15 Push Ups**   Performance – as written Fitness – 30-25-20-15-10 DU/10 Push Ups Open – as written + 10 Handstand Push Ups   RECOVERY 5min

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Melinda MettenThursday December 20

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Wednesday December 19

Workout Prep/Stretch Barbell + Gymnastics   “Christmas Complexes” 12min AMRAP 1 Bar Muscle Up  2 Chest to Bar 3 Toes to Bar 4 Power Snatch 5 Overhead Squats 6 Back Squats 7 Shoulder to Overhead (from behind the neck) 8 Hang Power Cleans 9 Thrusters 10 Front Rack Reverse Lunges 11 Deadlifts 12 Bar Over Burpees   Performance – 115/75

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Melinda MettenWednesday December 19

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Tuesday December 18

“Rugrats” 5 Rounds On the 4:00 9 Burpee Box Jump Overs (24/20) 15 Front Squats 21/15 Calorie Bike or Row (stick with one)   The score is the slowest round   Performance – 115/80 Fitness – 75/55 Open – 135/95 RECOVERY 5-4-3-2-1 Wall Climbs Strict Pull Ups ROMWOD/Crossover Symmetry  

Melinda MettenTuesday December 18

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Monday December 17

Strength Push Jerk (15min) Build to a heavy 5-4-3-2-1 W.O.D “Down Time” AMRAP 7 3 Deadlifts 3 Hang Power Cleans 3 Push Jerks 6 Deadlifts 6 Hang Power Cleans 6 Push Jerks 9 Deadlifts 9 Hang Power Cleans 9 Push Jerks …continue to climb by (3) repetitions until 7min Performance/Open– 115/80 Fitness – 75/55   RECOVERY 3 Rounds NOT for time:

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Melinda MettenMonday December 17

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Saturday December 15

Double Mint  TEAMS OF 2 2min stations AMRAP:30sec rest/transition 3x Row for Calories DB Devils press 35/20 Pull ups Sand Bag Carry 50/30 (on turf, 1 length =1 rep) Toes to bar Performance: As written Open: DB 50/35, Sand bag 80/50 (on turf, 1 length =1 rep) Fitness: Db 35/20, Sandbag 50/30   Scoring- total reps per round, there will be 3

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Melinda MettenSaturday December 15

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Friday December 14

Strength Hang Power Clean 3-3-3 10min Building to a heavy for the day.  W.O.D Triple Pump 3 Rounds: 15 HPC 30 Push Ups 12min PERFORMANCE – 125/85 FITNESS – 115/75, 20 Push Ups OPEN – 135/95   RECOVERY 1-2-3 Wall Climb + Hold/Taps 30-20-10 Hollow Rocks  

Melinda MettenFriday December 14

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Thursday December 13

 “Throttle” 2min ON – 2min OFF x 5 Rounds 10 Thrusters 200m Row AMRAP Thrusters   OPEN/PERFORMANCE – 95/65 FITNESS – 75/45 ACTIVE RECOVERY DAY – Bike 15/10 – air squats or wall squats (smooth pace)   Post total Thrusters in TRIIB   AFTER CLASS RECOVERY 3 Rounds of 2min Bike + 100ft Sled Push AHAP + 20 Red Band

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Melinda MettenThursday December 13

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Wednesday December 12

-RUNNING CLOCK- Power Snatch Work 0:00 – 10 Minute EMOM: 3 Touch and go power snatches (75-80%) Similar to last week, if it went well go a little heavier but do not sacrifice form or speed.   10-18min Rest   Then for time: “Curveball” 21-15-9 Power Snatch Handstand Push Ups    10min Cap   OPEN/PERFORMANCE – 85/55 FITNESS – 75/45, Push

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Melinda MettenWednesday December 12

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Tuesday December 11

Strength Every 2min x 6 sets (building) Back Squat 2RM  W.O.D “Go Directly to Jail” For time: 100 Ft Sled Push 235/190 50/40 Calories Bike 100 Double Unders 50 Burpee Box Jumps (overs) 15min time cap.   PERFORMANCE – as written FITNESS – 75 DU, 30 Burpee Box Jumps OPEN – 150ft Sled Push, 150 DU   RECOVERY Build to

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Melinda MettenTuesday December 11

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Monday December 10

Strength Deadlift 3-3-3 10min will include building to a heavy set and begin ready/set up for the workout. W.O.D “Enrapture” 21-15-9 Deadlifts Chest to Bar      15min time cap PERFORMANCE – 155/105 Chest to Bar OPEN – 185/135 9-6-3 Bar Muscle Ups FITNESS – 135/95, Pull Ups   RECOVERY 15-10-5 GHD Sit Ups Reverse Hyper  

Melinda MettenMonday December 10

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