3-7 Dec 2018

MONDAY 3 Dec 2018

Freedom Sauce
4 x AMRAP 3’s, resting 3:00 between.

Part #1 – 0:00 – 3:00
21 Overhead Squats (95/65)
21 Lateral Burpees over Bar
Max Calorie Row

… Rest 3:00 – 6:00…

Part #2 – 6:00 – 9:00
18 Overhead Squats (115/80)
18 Lateral Burpees over Bar
Max Calorie Row

… Rest 9:00 – 12:00…

Part #3 – 12:00 – 15:00
15 Overhead Squats (135/95)
15 Lateral Burpees over Bar
Max Calorie Row

… Rest 15:00 – 18:00…

Part #4 – 18:00 – 21:00
12 Overhead Squats (155/105)
12 Lateral Burpees over Bar
Max Calorie Row


TUESDAY 4 Dec

Gymnastic Conditioning

3 Strict Pull-Ups + 3 Kipping Pull-Ups + 5 CTB Pull-Ups
3 Strict Pull-Ups + 3 Kipping Pull-Ups + 4 CTB Pull-Ups
3 Strict Pull-Ups + 3 Kipping Pull-Ups + 3 CTB Pull-Ups
3 Strict Pull-Ups + 3 Kipping Pull-Ups + 2 CTB Pull-Ups
3 Strict Pull-Ups + 3 Kipping Pull-Ups + 1 CTB Pull-Ups

Criss Cross

AMRAP 15:
30 Double-Unders
15 Power Cleans (115/80)
30 Double-Unders
15 Toes to Bar


WEDNESDAY 5 Dec

Sore Eyes

AMRAP 20:
20 Wallballs (20/14) *Females to a 9′ Target
20 Sumo Deadlift High Pulls (75/55)
20 Box Jumps (24″/20″)
20 Push Presses (75/55)
200m Run

THURSDAY 6 Dec

Squat Clean and Jerk Complex

5 Sets to Build To:
5-Rep Touch and Go Squat Clean and Jerk

Set #1 – 60%
Set #2 – 65%
Set #3 – 70%
Sets #4+5 – Climb by feel

Clean House

5 Rounds of a 4:00 Window:
400 Meter Run
1 Round of CTB Cindy
(5 CTB/10 Push-ups/15 Air Squats)
Max Squat Cleans (135/95)
2:00 rest between rounds

Friday 7 Dec

Front Squat

1 Set of 5 @ 65%
1 Set of 5 @ 70%
1 Set of 5 @ 75%

Jump Start

60 Double-Unders, 30 Dumbbell Power Snatches (50/35)
60 Double-Unders, 30/21 Calorie Row
60 Double-Unders, 30 Toes to Bar
60 Double-Unders, 30/21 Calorie Row
60 Double-Unders, 30 Dumbbell Power Snatches (50/35)


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