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THAT’s WHAT FRIENDS ARE FOR FRIDAY

12/28/2017

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Friday, December 29

Partner WOD - For Time
​
100 Push-ups
150 WB 20/14
200 DU
Partner A runs 200m while partner B completes reps and then switch. All reps must be complete before moving to the next movement

Post WOD - GOAT WORK (2018 Open is right around the corner :)
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TRAIN HARD THURSDAY

12/27/2017

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Thursday, December 28


Strength - Deadlift
8@68%
6@78%
4@88%
2@98%

WOD - E2MOM
Rx
10 C2BPU
10 HSPU
10 Box Jumps 30/24

L2

10 PU
10 HSPU ( 1 mat)
10 Box Jumps 24/20

L1

10 Mod PU
10 Mod HSPU
10 Box Jumps 24/12
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BURN IT OFF TUESDAY

12/25/2017

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Tuesday, December 26

Strength - Clean
8@68% - PC
6@78% - PC
4@88% - SC
2@98% - SC

WOD - 5 Rds
30 sec Max Rep HPC 70% 1RM
30 sec Rest
30 sec Max Rep Burpee Over Bar
30 Sec Rest

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BAR DATE FRIDAY

12/21/2017

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Friday, December 22
Partner WOD 1 - 5 Min AmRap
Power Snatch 95/65 (switch every 5) 95/65
5 Min Rest / Transition
Partner WOD 2 - 4 Min AmRap
Front Squats 135/95 (switch every 5)
4 Min Rest / Transition
Partner WOD 3 - 3 Min AmRap
Deadlift 225/135 (switch every 5)
3 Min Rest / Transition
Partner WOD 4 - 2 Min Max Cal Assault (switch at 1 Minute)

SKILL - POST WOD GOAT WORK
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WINDED THURSDAY

12/20/2017

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Thursday, December 21

WOD - For Time (45)

2 mile run
50 Cal Assault
2 mile row
100 Sit-ups
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MAX EFFORT WEDNESDAY

12/19/2017

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Wednesday, December 20​

Strength - Press
8@66%
6@76%
4@86%
2@96%


WOD 1 - 6 Min EMOM
100m run
Max Rep Wall Ball 30/20#
****score is total WB

Rest 3 Minute

WOD 2 - 6 Min EMOM
25 DU
Max Rep Goblet Squats 70/53#
****score is total GS

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FILL THE TANK TUESDAY

12/18/2017

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Tuesday, December 19

Strength - Bench Press
8@66%
6@76%
4@86%
2@96%

WOD - Open 17.1 (For time)
10 dumbbell snatches (alt) 50/35
15 burpee box jump-overs 24/20
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
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MAKE THE MOST OF MONDAY

12/17/2017

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Monday, December 18

Strength - Front Squat
8@66%
6@76%
4@86%
2@96%

WOD - For Time
21.15.9
Assault
KBS 53/35
Pull-ups
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FAST FORWARD FRIDAY

12/14/2017

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Friday, December 15

Skill / Strength - 15 Min to work on a Lift or GOAT

WOD 1
8 Min AmRap
2 T2B
30 DU
4 T2B
30 DU
6 T2B
30 DU.....
***Increase T2B by 2

Rest 4 Min

WOD 2
8 Min AmRap
15 GHDSU
15 Wall Ball 20/14

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THROTTLE THURSDAY

12/13/2017

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Thursday, December 14


Strength - Deadlift
8@66%
6@76%
4@86%
2@96%


WOD - Ladder Down For Time
10.9.8.7.6.5.4.3.2.1
Rx
OHS 95/65
Bar Facing Burpee

L2
OHS 75/45
Bar Facing Burpee

L1
OHS 55/25
Bar Facing Burpee

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