week 49: 5 - 9 December

Monday, 5 December
Skill: Handstand; 4 rounds, 30 sec on/off
min1: handstand weight shift/shoulder taps
min2: slow HS kip (just to legs extending)
min3: wall-facing handstand hold/handstand walk attempt

WOD: 10RFT
20x KB G2OH
10x Wallball
5x box Jump

Cashout!!
10x wall walks




Tuesday, 6 December

Strength: 6 Rounds, on 2 min
2x Power Snatch + 3x Overhead squat


WOD: 21-15-9
Calorie row
Over-rower burpee
T2B




Wednesday, 7 December

Skill: Rope Climb/Wall walk EMOM (10 min)
odd: 1-2 rope climb
even: 8-12 rebounding low Box Jump (minimize time at bottom)


WOD: 20 min AMRAP
50x Mountain Climber (total)
40m shuttle Sprint (10m apart, so down & back x2)
30x KB Swing
20 cal row
10x Goblet Squat


Thursday, 8 December

Strength: Strict Press
5-5-5-5-5

WOD: 5RFT
20x wallball
20 cal row


Friday, 9 December

Skill: Box Jump EMOM 12
odd: height 
even: lateral

WOD: 'FrAnnie'
30-20-10
Thruster @ 75/55 
Double-Unders
Pullups
Situps