#DigDeeper

R2R Programming Overview: Week of 12/25

  December 25, 2017

MERRY CHRISTMAS EVERYONE!

Monday

Christmas Day At Home WOD

10RFT of:

10 Jumping Lunges

10 Push Ups

10 Burpees

Tuesday

R2R 12 Days of Christmas WOD

1x MU
2x Squat Clean Thrusters (135/95)
3x HSPU
4x Push Press
5x Bar Facing Burpees
6x Front Squats
7x Box Overs
8x Hang Power Cleans
9x Toes to bar
10x Back Squat
11x Clapping Push-ups
12x Squat Snatches

Wednesday                                                                 

Find a heavy triple Back Squat

 2×5 Back Squat @ 75%

 Death by Shuttle run 30ft

 100 abs of choice

 

Thursday

4×4 @ 80%

3 Rounds for Time:

30 Cal Row

15 Deadlifts (275/185)

15 HSPU

Friday                                                                        

Spend 10 minutes practicing Handstand Walks. After the 10 minutes, pick either Option A or B below.

Option A:

2 Minutes of Max Handstand Walk for distance (ft)

Option B:

Max Handstand Hold

 

20 Minute AMRAP of:

5 Clean and Jerks (155/105)

10 C2B/T2B (Alternate Each Round)

15 Wallballs (20/14)

 *Each round, alternate between C2B and T2B. You choose which one you want to start on.

Saturday                                                              

Pause front squat (Heavy double)

2×5 @80% Front squats 

3 Rounds for time of:

750m Row

100 DU

50 Push Ups

50 Sit Ups

 Time Cap: 25 Minutes