December 15, 2017

Warm Up:

TBD

Strength:

SQUAT SNATCH
1 X 5 @ 65%
1 X 5 @ 70%
1 X 3 @ 75%
1 X 3 @ 80%
1 X 2 @ 85%

WOD:

5 ROUNDS
200M RUN
10 THRUSTERS (RX 95/65, RX+ 115/75)
200M RUN
Rest 2 mins

 

December 14, 2017

Warm Up:

TBD

Strength:

15 EMOM
50M RUN + 5 HSPU

WOD:

18 MIN AMRAP
400M RUN
10 WB (20/14)
10 AB MAT SIT UPS
10 KBS (1.5/1)

December 13, 2017

Warm Up:

TBD

Strength:

STRICT PRESS
5 X 4 INCREASING WEIGHT

WOD:

10 ROUNDS
100M RUN
25 DU/40 SINGLES
10 BURPEES

December 12, 2017

Warm Up:

TBD

Strength:

FRONT SQUATS
5 X 3 HEAVY INCREASING WEIGHT

WOD:

FOR TIME
50 BACK SQUATS (RX 95/65, 135/95)
50 HSPU
50/40 CAL AB

December 11, 2017

Warm Up:

TBD

Strength:

HANG POWER CLEAN & SPLIT JERK
5 SETS
3 POWER CLEANS (TNG) + 1 PUSH JERK + 1 SPLIT JERK

WOD:

500M ROW
Rest 1 min

500M ROW FOR TIME

THEN..
3 ROUNDS FOR TIME
10 SQUAT CLEANS (RX 115/75, RX+ 205/125)
15 BOX JUMPS
15 PULL UPS

December 8, 2017

Warm Up:

TBD

Strength:

SNATCH
1 X 5 @ 65%
1 X 5 @ 70%
1 X 3 @ 75%
1 X 3 @ 80%
1 X 2 @ 85%

WOD:

6 ROUNDS
300/250M ROW
Rest 1 min

December 7, 2017

Warm Up:

TBD

Strength:

15 MIN EMOM
50M RUN + 5 HSPU

WOD:

BUY IN: 800M RUN

2 ROUNDS:
100 DU/200 SINGLES
4 LAPS PLATE PUSH (45)

CASH OUT: 800M RUN

December 6, 2017

Warm Up:

TBD

Strength:

STRICT PRESS
5 X 4 INCREASING WEIGHT

WOD:

50 BURPEE BOX JUMP OVERS
40 FRONT SQUATS (155/105)
30 CAL ROW
20 AB MAT SIT UPS
10 S2OH (155/105)

December 5, 2017

Warm Up:

TBD

Strength:

FRONT SQUATS
5 X 3 HEAVY INCREASING WEIGHT

WOD:

12 MIN CAP
FOR TIME
60 KBS (1.5/1)
40 PULL UPS
20 POWER SNATCHES (RX 115/75, RX+ 135/95)

REMAINING TIME MAX CAL AB

December 4, 2017

Warm Up:

TBD

Strength:

HANG POWER CLEAN & SPLIT JERK
5 X 3 POWER CLEAN TNG + 1 PUSH JERK + 1 SPLIT JERK

WOD:

 20 MIN EMOM
10 WB (20/14)
5 BURPEES

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