Thursday 12-5-19

Partner WOD

1000m row with partner

1 partner planks

Then,

Complete 6 rounds of…

(Alternating movements)

8 T2B

10 DL (225/135)

8 Box Jumps (30/24)

Then complete (in any order)

100 Russian KBS (70/45)

50 Burpees

5 Rope Climbs

Wednesday 12-4-19

Strength

Snatches

3-3-3-3-3

20min time cap

Option 1)

Strength

FS

2-2-2-2

85-90%

Option 2)

8min AMRAP

5 Power Snatches (95/65)

12 WB (20/14)

Tuesday 12-3-19

Strength

Strict press

5-3-1-1-1…

WOD

For Time

6-9-12-9-6

HSPU’s

25 DU’s (every round)

Then, 40 Pushups

Monday 12-2-19

Strength

Dead Lift

5-5-5-5-5

Must be touch and go.

WOD

For Time

400m run

2 rounds

9 Squat Cleans (135/95)

15 WBSU’s (20/14)

Run 200m

2 Rounds

9 Squat Cleans (135/95)

15 WBSU’s (20/14)

Run 400m

Black Friday 11-29-19

Back Squat

100 reps in 10 min

(185/105)

WOD

40-30-20

DB Snatch

Cal row/ or bike

(50/35)

Wednesday pre Thanksgiving 11-27-19

Warm-up

Kickball

WOD

“Filthy Fifty”

  • 50 Box Jumps (24/20 in)
  • 50 Jumping Pull-Ups
  • 50 Kettlebell Swings (1/.75 pood)
  • 50 Walking Lunges
  • 50 Knees-to-Elbows
  • 50 Push Presses (45/35 lb)
  • 50 Back Extensions
  • 50 Wall Ball Shots (20/14 lb)
  • 50 Burpees
  • 50 Double-Unders

Tuesday 11-26-19

Strength

Strict press

3-3-3-3-3

WOD

8RFT

5 Bench Press

3 Power Cleans

(185/115)

Cashout– 20 bike cal for time

Monday 11-25-19

Strength

DB weighted step ups

12-12-12-12-12

Pick a weight that is challenging, step tall on the box before opposite foot touches box.

WOD

15min AMRAP

10 DL (135/95)

8 pull-ups

6 Pistols

4 burpees over bar

Cashout– 30 GHD back ext