Tuesday 12-11-18

Strength

Push Jerks

5-5-5-5-5

WOD

4RFT

400m Run

7 Clean and Jerks (185/105)

Cashout– 3 sets of ME HSPU’s (unbroken)

Monday 12-10-18

Strength

DL

3-3-3-3-3..

WOD

“Cindy XXX”

20min to complete as much as possible.

10 Pull-ups

20 Push-Up

30 Air Squats

15 Pull-ups

30 Push-ups

45 Squats

20 Pull-ups

40 Push ups

60 Air Squats

25 Pull-ups

50 Push-ups

75 Squats

30 Pull ups

60 Push ups

90 Air Squats

Friday 12-7-18

Strength

Front Squat

10-3-10-2-10-1

WOD

3 Rounds of…

7 Squat Cleans (185/115)

20 WB

Then, 25 Pull-ups.

Thursday 12-6-18

Skill

Partner Row

Partners row a total of 3,000m. Alternating every 500m for Time

Measure= Total time

WOD

For Time

80 DU’s

60 American KBS (53/35)

40 S2OH (115/85)

20 Broad Jump Squats (must Jump at least 2ft)

10 Ring Dips

Wednesday 12-5-18

Strength

10:00min EMOM

1 Squat Snatch

75-80% the whole time

WOD

7min AMRAP

8 OHS (115/85)

5 T2B

Cashout– 3 Rope Climbs

Tuesday 12-4-18

Skill

Weighted Pullups or Strict

5-5-5

Then, 7min EMOM

20 sec of work, 40 sec of rest

Score ME pullups

WOD

10 RFT

3 DL (275/185)

5 Burpees Box Jump

100m Run

Monday 12-3-18

Strength

Clean Complex

Hang Power + Floating Squat + FS + Jerk + Split Jerk

Complete 5-8 sets- work to a Heavy set

WOD

2RFT

2min of WB (20/14)

2min of sit ups

2min of DU’s (DU’s only)

2min of Pushups

2min rest

Total Reps= score

Thirsty Thursday 11-29-18

Strength

Touch and Go Power Cleans

3-3-3-3-3

Work to a Heavy 3.

Partner WOD

16min AMRAP

Alternating Movements of…

Cal Row (15/12)

10 Hang Power Cleans (135/95)

8 T2B

Measure = Total Rounds completes

Wednesday 11-28-18

Strength

Bench Press

10-8-6-4-2

Heavy AP each set

WOD

100 Thrusters for Time (95/65)

*scale weight as needed

3 Burpees Bar Jump overs (2 foot take off) EMOM until completed.

Tuesday 11-27-18

Skill

T2B / Core Work

WOD

5x -4min AMRAP

4mins to complete

12 C2B Pull-ups

Run 200m

20 DL (185/125)

Then ME of KBS (53/35)

*1 Rope must be done after every 25 KBS

Then rest 1min

Measure= Total KBS

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