WODS for the Week - Dec. 12

MONDAY, DEC. 12

Cycle 2, Week 6

"Machine Cindy"
AMRAP 25
5 Pull-Ups
10 Push-Ups
15 Air Squats
— Every 5 Minutes including the start, 500/420m Row -or- 1200/1000m AB

TUESDAY, DEC. 13

Skill:
Handstand Walk
(Optional - AMRAP 6: Handstand Walk)

For Time (18 Min Cap)
200m Run
100m Suitcase Carry
15 Burpee Plate Jumps
100m Suitcase Carry
10 Wall Walks
100m Suitcase Carry
15 Burpee Plate Jumps
100m Suitcase Carry
200m Run

"Rx"
Carry (70/53)
Plate (45lb)

WEDNESDAY, DEC. 14

Strength:
Pick 1 Hinge Movement & 1 Pushing Movement
- Goal: Beat last week's tough 8
- Build to a tough 8 reps for each, then
- 2-4 sets at 85-95% of tough 8

Bilateral Track Options:
- Deadlift
- Strict Press

Unilateral Track Options:
- Rear Foot Elevated Dumbbell Romanian Deadlift
- Single Arm Strict Press

AMRAP 7:
30 Double Unders
10 DB Snatches

"Rx" - DB (50/35)

THURSDAY, DEC. 15

4 Rounds:
AMRAP 90 Sec
5/3 Ring Muscle Ups
Max Cal with time remaining
— Rest 60 Sec

AMRAP 90 Sec
5 Hang Squat Cleans
Max Cal with time remaining
—Rest 60 Sec

"RX" - Barbell (135/95)

FRIDAY, DEC. 16

Strength:
Pick 1 Squat Movement & 1 Pulling Movement
- Goal: Beat last week's tough 8
- Build to a tough 8 reps for each, then
- 2-4 sets at 85-95% of tough 8

Bilateral Track Options:
- Front Squat
- Supinated Barbell Bent Over Row

Unilateral Track Options:
- Front Rack Split Squat
- Single Arm Supinated Grip Power Rows
- Single Arm Upright Row

For Time:
30 Toes to Bar
60 Box Jump Overs
30 Toes to Bar

"Rx" (24/20)

SATURDAY, DEC. 17

FLxR’s 12 Days of CrossFit
1 Muscle Up or Lungester (135/95)
2 Snatches (135/95)
3 Front Squats (135/95)
4 Hang Power Cleans (135/95)
5 Deadlifts (135/95)
6 Burpees
7 V-Up
8 Box Jumps (24/20)
9 Wall Balls (20/14)
10 Kettlebell Swings (53/35)
11 Handstand Push Ups
12 Pull Ups (or 12 oz. Beer)

*Performed like the song:
1
2, 1
3, 2, 1
4, 3, 2, 1
etc. until completing a last round with all 12 movements in descending rep order.

SUNDAY, DEC. 18 (Endurance)

No Class Today

WORK YOUR WEAKNESS

Strength I
Every 2:00 for 7 sets:
3 bench press
- Use at least 60% of your best bench press.
- Increase load across sets.

Strength II
Accumulate:
3:00 L-sit hold
- Use an option you can maintain at least :10 at a time

Skill I
EMOM 10:
Minute 1 | :30 chest-to-bar pull-ups
Minute 2 | :30 handstand hold
- Scale chest-to-bar pull-up to a movement you can perform at least 5-reps of.
- Record total number of pull-ups.

Stamina I
EMOM 12:
8 box-facing burpees (20/24 in)