Tuesday December 16
Skill - Strict Pull-ups & Negatives WOD - 20 Min AmRap Rx 8 Ring Dips 16 Pistols (Alt) 32 Sit-ups 200m run
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Monday December 15 Strength - Bench Press Deload Warmup 5@40% 5@50% 5@60% WOD - 4 RFT Rx 5 C&J 135/95# 10 Burpees 50 DU L2 105/65, 25 DU L1 75/35, Mod Burpees, 25 DU progressions Friday, Dec 12
Strength - Back Squat (Deload) Warm up 5@40% 5@50% 5@60% WOD - 15 Min AMRAP Rx Deadlift 155/105 12 Burpees 15 Box jumps 24/20 L2 Deadlift 125/75 12 Burpees 15 Box jumps 20/18 L1 Deadlift 95/45 12 Mod Burpees 15 Box jumps or step ups 18/12 Thursday, Dec 11
Skill - HSPU, Hold, Walk WOD - 5 RFT Rx 400m run 15 Front Squats 115/75 2 Rope climbs L2 400m run 15 Front Squats 95/55 1 Rope climb L1 400m run 15 Front Squats 75/35 1 Knotted rope climb or 3 rope pulls Wednesday, Dec 10
Strength - OH Press (Deload) Warm up 5@40% 5@50% 5@60% WOD - 15 Min AMRAP Rx 21 GHD Sit ups 15 Push Jerks 135/95 9 Ring Dips L2 21 GHD Sit ups 15 Push Jerks 105/65 9 Banded Ring Dips L1 21 Sit ups 15 Push Jerks 75/35 9 Tricep Dips Tuesday, Dec 9
Skill/Strength- Ring holds (locked out position) Tabata x 6 WOD - 5RFT Run 200m 10 Pull-ups 20 Push-ups 30 Squats 40 DUs Monday, December 8
Strength - Deadlift Warmup 5@75% 3@85% 1+@95% WOD - For Time Rx 100 HPC 115/75# L2 95/55# L1 75/35# Bar may not be set down, rest load on thighs or in hip crease - (5) Burpees every time bar is set down. Friday, December 5
Strength - Bench Press (working # 90% of 1RM) Warmup 5@75% 3@85% 1+@95% WOD - 4RFT Rx 5 HSPU 5 S2OH 135/95 5 GHD Sit-ups 5 Deadlift 5 Front Squats 5 C2B L2 5 HSPU 5 S2OH 115/75 5 GHD Sit-ups 5 Deadlift 5 Front Squats 5 Pull-ups L1 5 Mod HSPU 5 S2OH 75/35 5 Butterfly Sit-ups 5 Deadlift 5 Front Squats 5 Jump Pull-ups Thursday, December 4 Skill/Strength - Max height box jumps WOD - For Time Rx 800m run 50 Wall Balls 20# 400m run 50 MB Cleans 200m run 50 MB Sit-ups L2 800m run 50 Wall Balls 14# 400m run 50 MB Cleans 200m run 50 MB Sit-ups L1 800m run 30 Wall Balls 10# 400m run 30 MB Cleans 200m run 30 MB Sit-ups Wednesday, December 3
Strength - Back Squats (working # 90% of 1RM) Warmup 5@75% 3@85% 1+@95% Rx 3 min max air squats 3 min max push-ups 3 min max sit-ups 1 min rest 2 min max air squats 2 min max push-ups 2 min max sit-ups 1 min rest 1 min max air squats 1 min max push-ups 1 min max sit-ups Score = total combined reps |
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