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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

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