Wednesday 1-8-20
Strength
Front Squat
3-3-3-3-3
WOD
10-9-8-7-6-5-4-3-2-1
Hang Power Clean (155/105)
T2B
Cashout- 10 Strict Pullups
Tuesday 1-7-20
Strength
Push Press
3-3-3-3-3
WOD
For Time
10-15-20-25-30
WB (20/14)
20-40-60-80-100
DU’s
Cashout- 10 Pullups
Monday 1-6-20
Strength
Snatch Complex
Hang Power + Floating Squat + Touch and go Squat + Snatch Balance
WOD
5- 3min AMRAPs
2:30 work/ 30 sec recover
7 DL (255/155)
10 Burpees over bar
ME KBS with remaining time (62/35)
Measure= total KBS
Cashout– 10 Strict Pull-ups
Friday Jan. 3rd 2020
Skill
Strict HSPU’s
5 sets (8,5 or 3)
Pick a rep scheme able to complete. No kipping.
Use a box if needed, knees or feet on box.
WOD
“Jackie”
1000m row
50 Thrusters (45/35)
30 Pull-ups
Thursday Jan. 2nd 2020
Strength
Front Squats
5-5-5-5-5
WOD
(CF4P First ever WOD)
12min AMRAP
7 OHS (95/65)
40 DU’s
10 burpees box Jumps over
Cashout– 50 sit-ups for time
2019 Final Workout
Just show up!
2 x 20min partner WODS! To bring In The new decade!
5:30am and 6:30am!
Monday 12-30-19
Strength
Thruster
10-8-6-4-2
Work to a heavy 2RM
WOD
For time
12 Squat Cleans (135/95)
400m run
8 Squat Cleans (155/105)
400m run
25 Pull ups
400m run
6 Squat Cleans (185/115)
400m run
4 Squat Cleans (205/125)
400m run
*Scaled weight as needed\ increase every round tho
Friday 12-27-19
Skill
With a Partner
ME Cal row within time domain
Alternate min (50sec) on the rower for a total of 10min. Each person will do 5 rounds (or 5min each)
Measure= team total calories
WOD
Complete “Randy”
75 Snatches (Power/muscle)
(55/45)
With EMOM work.
Min
0= 5 burpees
1= 5 Burpees
2= 5 Burpees
3= 3 Pull-ups
4= 3 Pull-ups
5= 3 pull-ups
6= 5 Jump over bar (2 foot take off)
7= 5 jump over bar
8= 5 jump over bar
9= 1 HSPU
10= 1 HSPU
11= 1 HSPU
12= 3 Burpees
13= 3 Burpees
14= 3 Burpees
15- No penalty
16- No penalty
17min time cap
Thursday 12-26-19
Skill
Clean Complex
1 Power + 1 FS + 1 Touch and go SC + 1 FS
5-7 sets
20 min time cap
WOD
15min AMRAP
10 Hang Power Cleans (115/85)
15 Air Squats
20 Push-ups
Cashout- 20 strict pull-ups
Christmas EVE 2019
12 days of Christmas
1 Power Clean
2 burpees
3 T2B
4 Pullups
5 Box Jumps
6 Reverse Lunges
7 Push Jerks
8 KBS
9 pushups
10 sit-ups
11 Front Squats
12 Power Snatches
(135/95)
