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Wednesday, December 31
WOD - partner 100 Thrusters 95/65 (switch every 10) 100 Burpees (switch every 10) 100 DU 100 calorie row 100 MB Sit-ups 20#
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Tuesday, December 30
Skill - HSPU, HS Hold, HS Walk 5min amrap 10 DB Power Snatch (alt) 50/30 10 DB HPC 100/60 Rest 3 min 5 min Amrap 10 Pistols (alt) 10 T2B Rest 3 min 5min amrap 200m row 10 Back Squats 95/65 Monday, December 29
Strength - Power Cleans Warmup - 5 reps 50% of max 3.3.1.1.1 (increase each set) WOD - 3RFT (15 min cutoff) RX 5 C2B Pull-ups 10 Perfect hr push-ups 15 Squats 20 KBS 53# 25 Box Jump (30/24) L2 5 Pull-ups 10 Push-ups 15 Squats 20 KBS 35/26# 25 Box Jump 24/20" L1 5 Jump pull-ups 10 Modified push-ups 15 Squats 20 KBS 26/13# 25 Box Jump 20/12" Friday, December 26
WOD - Filthy 50 50 Box Jumps, 24/20" 50 Jumping Pull-ups 50 KBS, 35/26# 50 Walking Lunges 50 K2E 50 Push Press, 45/35# 50 GHD Hip Ext 50 Wall Balls, 20/14# 50 Burpees 50 DU Wednesday, December 24
WOD - 12 Days of Christmas 1 100m run 2 HSPU 3 Strict Pull-ups 4 Jumping Squats 5 Burpees 6 S2OH 115/75 7 GHD Hip Ext 8 Supermans 9 KB Swing 53/35 10 DU 11 DL 115/75 12 Ring Dips Tuesday, December 23
Skill Burgener Warmup Snatch Push Press Snatch Balance WOD X 3 5 min EMOM 10 Power Snatch 115/75 Rest 3 min 5 Min EMOM 10 HPC 115/75 Rest 3 min 5 Min EMOM 10 Front Squats 115/75 Strength - Power Cleans
5x3 (work up to 3 rep max) WOD - For Time Rx 400m run 21 KBS 53/35 21 T2B 200m run 15 KBS 15 T2B 100m run 9 KBS 9 T2B L2 - Almost T2B, KBS 44/26 L1 - Lying T2B, KBS 35/13 Friday December 19
Strength - Press Warmup 5@65% 5@75% 5@85% WOD - Ladder 10-9-8-7-6-5-4-3-2-1 reps Rx Burpee pull-ups Handstand push-ups (10 air squats after each round) Thursday December 18
Skill - push up drill WOD - 10 rounds Rx 1 Deadlift 275/185 200m run 8 Box jumps 24/20" Rest 30 seconds L2 DL 185/135, BJ 20/18 L1 DL 135/75, BJ 18/12 Wednesday December 17
Strength - Deadlift - Deload Warmup 5@40% 5@50% 5@60% WOD - 10 min EMOM Rx 3 Power Cleans 135/95 3 Front Squat 3 Push Press L2 3 Power Cleans 115/75 3 Front Squat 3 Push Press L1 3 Power Cleans 75/35 3 Front Squat 3 Push Press |
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