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

December 5, 2018

Strength:

8 MINS TO BUILD TO A HEAVY 1ST POSITION SQUAT CLEAN

THEN..
8 MIN EMOM 1 1ST POSITION SQUAT CLEAN @ 90% OF HEAVY

WOD:

18 MIN AMRAP:
16 WB (20/14)
16 HANG POWER CLEAN (RX 95/65, RX+ 115/75)
16 PUSH PRESS
200M RUN

December 4, 2018

Strength:

12 MINS TO BUILD TO A HEAVY 1 REP PUSH PRESS

WOD:

5 ROUNDS:
1 TRIP HANDSTAND WALK (10 SEATED DB Z PRESS)
5 BOX JUMPS (30/24)
200M RUN
25 DU

December 3, 2018

Strength:

8 MINS TO BUILD TO 90% OF MAX SQUAT SNATCH

THEN..
8 MIN EMOM
1 1ST POSITION SQUAT SNATCH @ 90% OF MAX

WOD:

15 MIN EMOM:
1ST: 1 TRIP PLATE PUSH (45)
2ND: 3 POWER SNATCHES (135/95)
3RD: 5 T2B

THEN..
AFTER THE WOD 800M RUN FOR TIME

November 30, 2018

Strength:

15 MINS TO FIND A HEAVY FRONT SQUAT

WOD:

12 MIN AMRAP:
3 FRONT SQUATS (75% OF HEAVY)
200M RUN
10 BOX JUMPS

November 29, 2018

Strength:

5 X 5 BENCH PRESS + CORE

WOD:

4 ROUNDS:
2 ROPE CLIMBS
25 AIR SQUATS
200M ROW
10 HSPU

November 28, 2018

Strength:

3 X 3 LOW HANG SQUAT CLEAN @ 60 – 75%

THEN..
8 MIN EMOM
2 REPS 1ST POSITION HANG SQUAT CLEAN @ 85 – 90%

WOD:

4 ROUNDS:
10 POWER CLEANS 
(135/95)
15 BAR FACING BURPEES
400M RUN

 

RX+
4 ROUNDS:
15 POWER CLEANS (185/105)
25 BAR FACING BURPEES
400M RUN

November 27, 2018

Strength:

5 X 2 PUSH PRESS @ 85 – 90% 

WOD:

BUY IN: 100 DU

THEN..
4 ROUNDS
14 SINGLE ARM DB THRUSTER (50/35)
100M RUN
10 T2B

CASH OUT: 100 DU

 

RX+ BUY IN: 3 LAP DB CARRY 150/100/50

THEN..
3 ROUNDS
10 S2O (115/75)
100M RUN
10 T2B

CASH OUT: 3 LAP DB CARRY