Krampus Clash week.  We will have open gym the whole week.  However, if you need something to do I will post strength and workouts the whole week. Strength: 2×10 back squat WOD: Complete as many rounds as possible in 20 minutes of: 500-meter row 185/135 lb. front squats, 10 reps 20 Abmat sit-ups

Strength: 7x 2 push jerk + 1 split jerk  WOD: 50 double unders  15 ohs 95/65 40 double unders  12 ohs 95/65 30 double unders  9 ohs 95/65 20 double unders  6 ohs 95/65 10 double unders 3 ohs 95/65 *extra work  30 or 45 or 60 ghd sit-ups 

Strength: 7×1 snatch high pull + 1 above the knee snatch WOD: 12 min AMRAP  18 box jumps 24/20″ 15 toes 2 bar  12 pull-ups  *extra work 50 medball cleans for time 

Strength: take 3 sets to work up to a heavy 3rm front squat. Then do 2 sets of 3 reps @90%. WOD: 4 rounds 4 min 500 m row 1 bear complex *add weight accordingly  -I rep of the bear consist of 1x power clean + 1x front squat + 1x push press + 1x […]

Strength and WOD: Deadlift 1-10-1-20-1-30 reps

Strength: 7×1 clean high pull + 1 below the knee clean  WOD: 3 rounds  30 KB swings 2/1.5 60 ft burpee broad jump 5 muscle ups or 10 CTB pull-ups  *extra work  30 toes 2 bar for time 

Strength: 5×3 push press WOD: 13 min AMRAP  20 hspu 60 wallballs 100 double unders 60 wallballs 20 hspu  *extra work 2 min weighted plank hold 45/35

Strength: 7×1 snatch high pull + 1 below the knee snatch  WOD: 12 min AMRAP  9 hang power snatch 115/80 15 ring dips 21 sit-ups  *extra work 2 min ME handstand walk 

Strength: 5×5 back squat  WOD: 42 cal row  42 sto 155/105 42 pull-ups  42 goblet squats 2/1.5 *Extra work  2 rounds  ME strict hspu  ME strict ring dips 

Strength: 2×10 deadlift WOD: 7 min AMRAP  3 ohs 115/80 3 toes 2 bar 6 ohs 6 toes 2 bar  9 ohs 9 toes 2 bar … 3 min rest 5 min AMRAP  9 CTB pull-ups  54 double unders