Sara Nelson

Friday 12.29.17 WOD

Every 3 minutes for 5 sets: 2 Back Squats   Then, 200 meter Farmers Carry (70/53) *This is a walk, not a run. Every time you stop do 7 Double Kettlebell Front Squats **Do not exceed 5 breaks

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Thursday 12.28.17 WOD

In Teams of 3 45 minute row for max distance (or aB) -One person works at a time. *If equipment available, use the assault bike or airdyne bike today. **Accumulate 15 challenging Strict Handstand Push-ups throughout the duration of this workout.

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Wednesday 12.27.17 WOD

EMOM 20min:¬† Minute 1: 10 Kettlebell Front Rack Cossack Squats (build up in load over the course of the EMOM) Minute 2: 5/5 Single Arm Ring Row (3 second lowering phase) Minute 3: 7 Box Jumps (36″/30″) Minute 4: 5/5 Kneeling Kettlebell Press (24kg/16kg x2)

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Tuesday 12.26.17 WOD

21 – 15 – 9 reps for time: Wall Ball (20lbs/14lbs) Kettlebell Swings (24kg/16kg) Pull-ups

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Monday 12.25.17 WOD

Merry Christmas!

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Saturday 12.23.17 WOD

10 Rounds 50 Double Unders 15 Toes to Bar 5 Bench Press (185/125. Spotters required.)

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Friday 12.22.17 WOD

For time: AMRAP 15 minutes Run 200m 10 Burpee Pulll-ups

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Thursday 12.21.17 WOD

Partner Workout AMRAP 20 minutes 50 Double Unders per person (relay style) 50 Power Cleans, accumuluated (135/95) 50 Double Unders per person (relay style) 40 Power Cleans, accumuluated (165/115) 50 Double Unders per person (relay style) 30 Power Cleans, accumulated (185/125) 50 Double Unders per person (relay style) 20 Power Cleans, accumulated (205/135) 50 Double Unders per person (relay style) AMRAP with remaining time Power Cleans (225/155) *For the Double Unders- One person does all 50 and then the next person does all 50. *For the Power Cleans- One person works at time.

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Wednesday 12.20.17 WOD

In 12 minutes, build to a 5-RM Push Press Workout, part 2: NOT for time 15-10-5 Ring Dips with feet on floor Push-ups

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Tuesday 12.19.17 WOD

“15.5” 27-21-15-9 Calorie Row Thruster (95/65)

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