Wednesday 12-19-18
Strength
Front Squat
5-5-5-5-5
WOD
10-9-8-7-6-5-4-3-2-1
DL (225/155)
T2B
Cashout– 50 Sit-ups for time
Tuesday 12-18-18
Skill
8min EMOM
HSPU’s
Pick a rep count u can stay with whole 8min. No more than 30 sec of work.
Example 3 HSPU’s for 8min EMOM.
WOD
18-15-12-9-6
S2OH (135/95)
KBS (53/35)
200m Run
Ring Rows
20min Time cap
Monday 12-17-18
Strength
Squat Clean
3-3-3-3-3
3+ sets at 80% or greater/ work to Heavy 3
Reset every rep (not touch and go)
WOD
13min AMRAP
8 OHS (95/65)
25 DU’s
6 Burpees over bar
Friday 12-14-18
Strength
Hang Squat Snatch
5-5-3-3-2-2
Work to a Heavy Set of 2
WOD
Partner Open WOD 15.5
27-21-15-9
Cal Row
Thrusters (95/65)
Partner A completes 27’s (Row and thrusters) Then partner B completes 27’s, then partner A completes all 21’s, etc…
RX+ = Athletes completes wod on own.
Thursday 12-13-18
Strength
Bench Press
5-5-5-5-5…
Perform 7 Strict pull-ups after each set and 15 sit-ups
WOD
For Time
Complete in any order
50 WB (20/14)
50 Empty Bar Floating Snatches
50 BB box step overs
50 Cal Row
50 Back Extensions
Wednesday
Strength
Back Strength
10-5-1-1-5-10
WOD
10min AMRAP
6 T2B
5 Burpees
20 DU’s
1 Rope Climb
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
