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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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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 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 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 Thursday, December 21
WOD - For Time (45) 2 mile run 50 Cal Assault 2 mile row 100 Sit-ups 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 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 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 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 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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