Note: Check for Holiday Hours at the gym.

WOD:

Every 3 min for 18 minutes

-Run 300M

-AMRAP Double Unders

Score = total DUs

Scaling Options:

Run ->Row 375M

DU – No scale.  You will attempt DUs

Cool Down:

Calf stretch on rig – 2 min per side

Reverse hypers – no weight 3×12

WOD:

EMOM for 10 min:

5 pull ups

10 Sit Ups

5 min break

Every 2 min for 10 min:

10 GHDs

10 Ring Push Ups

Scaling Options:

Pull Ups – Jumping Pull ups

GHD – Straight leg sit ups on floor

Ring Push Ups – standard push ups

Cool Down:

Reverse Hyperextensions 3×12

Banded Lat stretch x 1 min per side

S/S/S:

3 Position Snatch (hang, right above knee, floor)

2X75%

2×80%

1×85%

Based off 1RM from 15Sept

WOD:

“Nancy”

5 RFT:

400m Run

15 OHS (95/65)

Compare to 30Dec2014

Scaling Options:

Run -> 500M row

OHS – as needed.  Goal is 10-15 reps unbroken

Cool Down:

Leg bleeds x 4 min

OH shoulder banded stretch

S/S/S:

Sumo Dead Lift

3×5

Increase weight ea set

WOD:

15 Min AMRAP:

20 KB Swings (53/35)

350M Row

20 Toe2Bar

Scaling Options:

KBS – as needed

Toe2Bar – K2E ->Laying T2B -> Knee2waist

Cool Down:

.5 mile on air bike at slow pace

Downward dog to cobra pose x 15

WOD:

20 Burpee Box Jumps*

40 Double Unders

25 Burpee Box Jumps

50 Double Unders

25 Burpee Box Jumps

60 Double Unders

20 Burpee Box Jumps

70 Double Unders

*To go RX today, you must jump.  If you step up, that is scaled.

Scaling Options:

BBJ – Burpee Step ups

DUs – 2x SUs

Cool Down:

Stretch calf on rig 2×1 min per side

Couch stretch x 2 min per side

S/S/S:

3 Position Clean (hang, right above knee, floor)+ 1 Jerk

2X75%

2×80%

1×85%

Based off 1RM from 15Sept

WOD:

For Time:

30 reps: Body-weight Bench Press

Scaling Options:

Bench Weight – 75% of BW

Cool Down:

Tricep Mash x2 min per side

Doorway stretch x 2 min per side