12/07/2018

Strength/Skill

Cluster EMOM 10
Odd 5 Clusters
Even 20 Sit-ups
Add weight/round (stay light-medium)

WOD

For Time
9-8-7 Push press, Burpee pull-ups
6-5-4 Thrusters, T2B
3-2-1 Bear Complex, Rope 
climbs
RX (135/95)

 

12/06/2018

Strength/Skill

Snatches 5×5
5 Rounds @ 2:30 min
A1. 5 reps Power Snatch TNG

add weight per round
A2. Evil wheels 8-10 reps

WOD

Lil over 2-mile high club
6 Rounds for time
600 m Row
*1:30 min rest per round

12/05/2018

Strength/Skill

Pause Bench Press
2-second hold at bottom
3-3-3-3 @ 2:00
A2. 30 DU’s or 30 seconds of DU attempts

WOD

100 DB Bench Press (50/35)
EMOM
Perform 3 weighted burpees with same weight (50/35)
Scale as needed

Post time completed

 

12/03/2018

Strength/Skill

Clean & Jerk
3-2-1-1-1 @ 1:30

WOD

AMRAP 5
10 T2B
10 Squat Clean (95/65)
Rest 2 min
AMRAP 5
10 T2B
10 Squat clean (115/85)
Rest 2 min
AMRAP 5
10 T2B
10 Squat cleans (135/95)

11/30/2018

Strength/Skill

Front Squat 5×5
5 Rounds @ 2min
5-5-5-5-5
Tempo @ 32X1

Add weight/round

WOD

AMRAP 3×3
2 MUs
4 Thrusters
30 DU
rest 2 min between AMRAPs 

AMRAP 1 (95/65)
AMRAP 2 (115/75)
AMRAP 3 (135/95)

11/29/2018

Strength/Skill

TNG Snatch complex
1 SGDL + 1 Power Snatch + 1 OHS
5 Rounds @ 2min

Add weight/round  

WOD

0:00-3:00
2 Rounds
5 Power Snatch (95/65)
5 HSPU
3:00-6:00
2 Rounds
7 Power Snatch
7 HSPU
6:00-9:00
2 Rounds
9 Power Snatches
9 HSPU

Continue following the same pattern
Post rounds/reps completed

11/28/2018

Strength/Skill

Behind the Neck Split Jerk Complex
6×1
6 Rounds @ 1:30
2 BTN PP+1 BTN SJ

Add weight/round

WOD

AMRAP 12
Weighted Burpee Box Step Over (50/35)
E2MOM perform 40 DU’s

11/27/2018

Strength/Skill

Cleans 5×3 @ 1:30
3-3-3-3-3 TNG

Add weight/round

WOD

AMRAP 12
3 T2B
3 RKBS (70/50)
3 Power Cleans (135/95)
6 T2B
6 RKBS
3 Power Cleans
9 T2B
9 RKBS
3 Power Cleans
12 T2B
12 RKBS
6 Power Cleans
15 T2B
15 RKBS
6 Power Cleans

Increase +3 reps to the T2B and RKBS each round and 3 reps to the Power Cleans every 3 rounds.