Friday, December 14
Strength - Press 5 Min Setup/WU 7 Min EMOM 3 Touch & Go @ 70% WOD 1 - 5 Min AmRap Rx 5 Bar MU 5 Front Squat 155/115 5 Deficit HSPU L2 5 Jump Bar MU 5 Front Squat 125/85 5 HSPU L1 10 Bar Rows 10 Front Squat 85/45 10 Mod HSPU Rest 3 Min EWOD 2 (3 rds) 500m Row 2min Rest ***set clock for 3rds 3:00/2:00 ***3 scores
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Thursday, December 13
Skill - Bar MU / Progressions (20 min) WOD - 15 Min AmRap 3 Rope Climb 15 Box Jump 30/24 15 Ring Dip 500m Row L2 1 Rope Climb Box Jump 24/20 Banded Ring Dip (red or blue) 500m Row L1 9 Rope Pulls / 1 KRC Box Jump 20/12 Tricep Dip 500m Row Wednesday, December 12
Strength Back Squat (12 Min clock) 5 Min WU (7 Min EMOM) 3 @ 70% ********* Strength Bench Press (12 Min Clock) 5 Min WU 7 Min EMOM 3 @ 70% WOD - For Time (21.15.9) HPC 135/95 ***50 DU between each set Tuesday, December 11
Strength / Skill PS+SS Complex WU/Setup 5 Min MIN 1-2@60% MIN 3-4@65% MIN 5-6@70% MIN 7-8@75% MIN 9-10@75-80% WOD (10 Min GOAT EMOM) Even - GOAT 1 Odd - GOAT 2 Monday, December 10
Strength - Deadlift 6 Min WU 7 Min EMOM 3 Touch & Go @ 70% WOD - 10 Min Ladder 1.2.3.4...keep climbing Thruster 95/65 Bar Facing Burpee 100m sprint Friday, December 7
Skill HSPU, HS Hold, HS walk PWOD 1 - 3 Min AmRap Assault Rest 3 PWOD 2 - 4 Min AmRap 14 T2B 14 GHDSU Rest 3 POD 3 - 5 Min AmRap 15 Box Jumps 24/20# 15 DL 225/155 Rest 3 WOD 4 - 6 Min AmRap 16 KBS 53/35 16 Goblet Squats Thursday, December 6 Strength - Bench Press 5 Min WU (8 Min EMOM) 3 @ 65% WOD - 2RFT 20 DB Snatch (50/35)(alt) 30 DB Walking lunge (50/35 x 2) 40 DB Russian Twist (50/35) 100m DB Farmer Carry (50/35 x 2) Wednesday, December 7
Skill - Bar MU / Progression 3x10 PVC SUPERMAN 3x10 PVC HOLLOW 3x10 BB row 3x10 BB Dip 3x10 Kip WOD - 14.1 (10 Min AmRap) 30 DU 15 Power Snatch 75/55 Tuesday, December 4
Strength Back Squat 5 Min WU (8 Min EMOM) 3 @ 65% WOD 1- For Time 500m Row Rest 3 Min WOD 2 - For Time 30 Burpee Strength Press 5 Min WU (8 Min EMOM) 3 @ 65% |
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