December 19, 2018

Strength:

BUILD TO A HEAVY 1ST POSITION SQUAT CLEAN

WOD:

2 X 500M ROW
*Rest 3 mins

THEN..
4 ROUNDS
8 POWER CLEANS (RX 115/75, RX+ 155/105)
10 BURPEES
10 PULL UPS

December 18, 2018

Strength:

1RM PUSH PRESS

WOD:

BUY IN:
50/35 CAL AB

THEN..
3 ROUNDS
50 DU
15 T2B
10 HSPU

CASH OUT: 800M RUN

December 17, 2018

Strength:

15 MINS TO BUILD TO A HEAVY 1ST POSITION SQUAT SNATCH

WOD:

12 MIN AMRAP:
10 BOX JUMPS
100M RUN
8 BACK SQUATS (RX 95/65, RX+ 155/105)

December 14, 2018

Strength:

FRONT SQUATS
5 X 3 @ 60%

WOD:

EVERY 4:00 x 5 ROUNDS:
12/9 CAL ROW
9 BAR FACING BURPEES
9 POWER SNATCHES (95/65)

RX+
12/9 CALS AB
9 BAR FACING BURPEES
6 POWER SNATCH (135/95)

December 13, 2018

Strength:

5 X 3 BENCH PRESS + 5 X 5 DEADLIFT

WOD:

20 MIN AMRAP:
400M RUN
12 BOX JUMPS (24/20)
12 T2B
1 LAP PLATE PUSH

December 12, 2018

Strength:

1ST POSITION SQUAT CLEAN
5 X 5 @ 60%

WOD:

5 ROUNDS (1 min. each)
BURPEES
MED BALL CLEANS
S2O (75/55)
BACK RACK LUNGE RETURNS (75/55)
1 min rest

December 11, 2018

Strength:

PUSH PRESS
5 X 3 @ 60%

WOD:

15 MIN AMRAP:
60 DU
30 WALLBALLS (20/14)
10 HANG POWER CLEAN (155/105)

December 10, 2018

Strength:

1ST POSITION SQUAT SNATCH
5 X 5 @ 60%

WOD:

JACKIE
1000M ROW
50 THRUSTERS (45/35)
30 PULL UPS

December 7, 2018

Strength:

12 MINS TO FIND A HEAVY FRONT SQUAT

WOD:

4 ROUNDS:
EVERY 4 MINS
400M RUN
10 DEADLIFTS (RX 135/95, RX+ 155/105)
10 PULL UPS

December 6, 2018

Strength:

5 X 3 BENCH PRESS + DEATH MARCH

WOD:

2 ROUNDS:
40 AB MAT SIT UPS
40 KBS (1.5/1)
40 GOBLET SQUATS
800M RUN