WED12DEC2018

WOD

Strength
Push Press: 5 sets of 4 building

Conditioning
4 rounds for time
20 Alt. DB Snatch (70/55)
20 Situps
20 Box jump w/ step down (24/20)

Extra

Strength
1 Push Press + 1 Power jerk + 1 split jerk – Every 90 sec
*start light and build to max

Pause FS w/ 3 sec. pause, build to heavy single

Skill
Accumulate 12 of the following
kip + kip pullup + 5 sec. w/ chin over bar

10 min EMOM for kip consistency: 2 CTB + 2 TTB + 2 Bar MU

Midline – After
2 rounds:
30 ghd situps
100m farmers carry AHAP

TUE11DEC2018

WOD

Strength
Deadlift: 5 sets of 5 building to heavy but perfect set

Conditioning
4 Rounds for Time:
6 Power Cleans (155/105 | R+185/125)
200ft Shuttle Run (50ft increments)
50ft Lunges (R+ w/ 45/25# plate OH)

Extra

Strength
Clean: Build to Heavy Triple

Skill
4 min. Tabata on rings
10 sec. arch hold + 10 sec. hollow hold

4 Min AMRAP of Ring MU w/towel b/n feet
scale w/ banded MU transitions w/ towel b/n feet to ensure hollow pos.

Midline – After
4 sets:
15 ghd hip extension
25 hollow rocks

MON10DEC2018

WOD

AMRAP
0:00-5:00
2 Rounds:
20 Wallballs (20/14)
20 Pullups

5:00-10:00
2 Rounds:
20 Wallballs (20/14)
15 Toes to Bar

10:00-15:00
2 Rounds:
20 Wallballs (20/14)
7 C2B PU | R+ 7 Bar MU

15:00-18:00
Max 6″ Target Burpees

*Record total number of reps. Rest in any remaining time from each segment.

Extra

Strength
Snatch w/ 2 sec. pause below the knee: Every 90 sec for 10 sets starting with empty bar
*build as able – no misses

BS: 10 min to find 2RM w/ 3 sec. pause in first rep
rest 2 min. THEN 5min EMOM at 85% of above with no pause

Skill
5 min. EMOM
4 defcit kipping HSPU
*scale w/ challenging but doable def. hspu

Midline – After
40 strict TTB

SAT08DEC2018

WOD

In teams of 2, 5 rounds for Time
30 KB Swings (53/35 | R+70/55)
70 Double Unders
6 Power Cleans (185/125)
16 Strict Chinups | 8 Ring MU

Extra

10 min working to a 2RM Snatch (not touch and go)
*drop and reset between

10 min working to 1RM C&J

14 min. EMOM:
E- 8 pushups + 6 alt. pistols
O- 8 TTB + 3 strict dips

FRI07DEC2018

WOD

Strength
Bench Press: Build to a heavy Triple

Conditioning
AMRAP in 8 Min:
8 C2B Pullups
8 Burpees Over Bar | R+ 25′ HS Walk
8 Push Press (115/75 | R+ HSPU
8 Burpees Over Bar | R+ 25′ HS Walk

Extra

Strength
Weighted Chinup: Find 3RM

Skill
4 sets as able:
10 sec. false grip hollow hold + 2 strict MU + 2 strict dips
*scale strict MU w/ banded MU staying hollow

3 sets:
8 hollow/arch kips on rings + 2 skin the cats

Midline – After
3 sets
25 GHD situps
3 inch worms + 3 tight pushups

THU06DEC2018

WOD

Mobility
Forearm Stretch & Smash
Hamstring Stretch & Smash
Glute & Low Back Foam Roll

Strength
4-5 Sets:
10 chest supported DB rows w/ pause on chest
10 DB Arnold Presses

Conditioning
AMRAP in 5 Minutes:
1 10M Sprint w/ DBall (80/50)
1 10Mx2 Shuttle Run

*You’ll carry your ball 10M then run back to the other side and then bac tot he ball. Carry ball to the other side, then do the down and back run again.