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Work Your Way Up WEdnesday

12/29/2015

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Wednesday, December 30

Strength - Bench Press 
WU
5@65%
5@75%
5@85%

WOD - 1.2.3.4.5.6......(15 min time cap)
HPS 95/65
Burpees
Ring dips

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True Grit Tuesday

12/28/2015

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Tuesday, December 29

Skill -  TGU - 3x8 Split (pick a weight that you can perform movement with good form)

WOD - For Time 

800m row
21 T2B
15 KBS 53/35
9 Squat cleans 135/95
800m run
9 Squat Cleans
15 KBS
21 T2B
100 DU
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BURN IT OFF Monday 

12/27/2015

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Monday, December 28

Strength - Back Squat (add 10# & take 90% of 1RM)

WU
5@65%
5@75%
5@85%

WOD - 12 min AmRap
Rx
10 C2BPU
15 Wall Balls 30/20#
20 GHDSU

L2
10 Pull-ups
15 Wall Balls 20/14
20 MOD GHDSU

L1
10 Banded Strict
15 Wall Balls 14/10
20 Sit-ups 
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BUILD IT UP WEDNESDAY

12/22/2015

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Wednesday, December 22

Strength - Deadlift (Deload)
5@40%
5@50%
5@60%

WOD 
5 Cleans x 3 Min EMOM @ 65% 
Add weight @ min 3
4 Cleans x 3 Min EMOM @ 75%
Minute 7 add weight
3 Cleans x 3 Min EMOM @ 85%
Minute 11 add weight
2 Cleans x 3 Min EMOM @95%

***% based on 1RM
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TWO TIMING TUESDAY

12/21/2015

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Tuesday, December 21

Skill - GOAT Work / Run 1 mile 

WOD 1 - 10 min AmRap 
Rx
5 HSPU
10 C2B Pull-ups
20 Pistols (alt)

L2
5 HSPU (1 mat)
10 Pull-ups
20 Plate Pistols (alt)

L1
5 HSPU
10 Strict Banded Pull-ups
20 Mod Pistols (alt)

Rest 3 min

WOD 2 - 10 min AmRap
Rx
10 back squats 155/105
1 legless rope climb

L2 
10 back squats 125/75
1 rope climb

L1
10 back squats 95/45
1 knotted rope climb or 3 pulls
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PRESSURE COOKER MONDAY

12/20/2015

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Monday, December 21

Strength - Press (Deload)
5@40%
5@50%
5@60%

WOD - Indy (complete 5 rounds in 12 minutes or the boulder** squishes you :)

5 Burpees
10 Box Jumps 24/20"
15 KBS 53/35#
20 Sit-ups
​
**Boulder = 30 wall balls 20/14#
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Friend Friday

12/17/2015

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Friday,  December 18

Skill - Pistols

Partner WOD - For Time

6 Rope Climbs (alt each climb)
400m run as a team
10 rounds of Cindy (alt each rd)
400m run as a team
6 rope climbs (alt each climb)
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TANK THURSDAY

12/16/2015

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​Thursday, December 16

WOD - Running Clock

15 Front Squat 135/95
50 DU 
12 Front Squat 
50 DU
9 Front Squats
50 DU

Rest 2 min

800m run

Rest 2 min

21 Power Snatch 95/65
10 Burpee
15 Power Snatch 
10 Burpee
9 Power Snatch
10 Burpee
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WHOOP A$$ WEDNESDAY

12/15/2015

0 Comments

 
Wednesday, December 16

Strength - Bench Press (Deload)
5@40%
5@50%
5@60%

WOD - 4RFT
8 T2B 
16 HRPU
24 KBS 53/35
200m row 
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2 x The fun Tuesday

12/14/2015

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Tuesday, December 15

Skill - Paralette Pass Thru's (3x10)

WOD - 15 min ladder
1.2.3.4.5.6......increase 1 rep each round 

Rx
​1 DL 155/105
1 HPC
1 Jerk

L2 -125/75
L1 - 95/45

Rest 5 Min

WOD 2 - 3RFT
25 Box Jumps 24/20"
100m run
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