1-7-19
Strength
Back Squats
20-12-8-12-20
Work heavy as possible every set
WOD
“Isabell”
30 Snatches For time (Power)
(135/95)
Friday 1-4-19
Strength
Snatch Complex
1 Squat Snatch + 2 Hang Squat Snatches + 1 OHS
Work to a Heavy set. 20min Time cap
WOD
6min AMRAP
Ascending Ladder by 3…
3,6,9,12,etc
-Clean and Jerk
-Box Jumps (24/20)
Cashout– 100 DU’s for Time
Wednesday 1-2-19
Strength
Thrusters
3-3-3-3-3
Off the rack, work to a Heavy 3.
WOD
For Time
21-15-9-15-21
Hang Power Cleans (115/85)
Sit-ups
Pull-ups
Cashout– group stretch
12-31-18
Strength
DL
2-2-2-2-2
CF4P “First WOD”
10min AMRAP
7 OHS
40 DU’s
10 Burpee Box Jump Overs
Friday 12-28-18
Strength
Squat Cleans
2-2-2-2-2
WOD
3 Rounds of…
1min Cal Row
1min DU’s
1min T2B
1min Hang Power Snatches (95/65)
1 min Rest
Thursday 12-27-18
Strength
Push Jerk
3-3-3-3-3
WOD
12min AMRAP
20 KBS
12 Push-ups
1 Rope Climb
Cashout– 50 Plate Russian ab twist (25/15)
Wednesday 12-26-18
Strength
Weighted pull-ups
5-5-5-5-5
WOD
For Time
400m Run
30 Back Squats (185/135)
400m Run
30 Front Squats (155/105)
400m Run
30 OHS (135/85
400m Run
Scale weight as needed M (115/95/75) F (95/75/55)
Christmas Eve 12-24-18
“12 days of Christmas”
WOD
1- Bear Complex
2- Turkish Get ups
3- Burpees
4- Box Jumps
5- Power Snatches
6- WB
7- T2B
8- Sit-ups
9- Pushups
10- Pull-ups
11-OHS
12- HSPU’s
RX (115/85). RX+(135/95)
The rep scheme goes as follows
1
2, 1
3, 2, 1
4, 3, 2, 1
5, 4, 3, 2, 1
Etc.
Friday 12-21-18
Strength
BB Walking Lunges (on back)
8-8-8-8-8
Increase weight every set
WOD
“Macho Man”
EMOM as long as you can, up to 20min
3 Power Cleans
3 Front Squats
3 Push Jerks
(185/135)
Scale as needed to complete at least 10 rounds.
Score is total number of rounds completed before becoming unable to complete a round before the start of the next minute.
Thursday 12-20-18
Skill
1000m row for time
WOD
3RFT
36 WB (20/14)
18 Pull-ups
400m Run
Rest 1min
