12/13/2018

Strength/Skill

Back Rack Lunge
4 Rounds @ 2:30
A1. 10 yd Back Rack Lunge

Add weight/round
A2. 10 Ring Dips

WOD

For Time
30/25 Calorie Row
20/15 Calorie AA Bike
50 Lunges (25 RA/25 LA) (55/35)
20/15 Calorie AA Bike
30/25 Calorie Row

12/12/2018

Strength/Skill

Press Complex
4 Rounds @ 2:00
1 Strict press +2 Push press +3 Push jerks

WOD

6 RFT
8 Slam Ball Cleans OTS (50/35)
10/8 Cal Bike
12 Single Arm DB Snatches (55/35) (6/Arm)

 

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)