WED05DEC2018

WOD

In teams of 2, alternating complete rounds, 5 Rounds each for Time:
16/12 Cal Assault Bike (20/16 Row)
12 Pullups | R+ 5 Bar MU
14 DB Box Step Ups (50/35-20″)

*Scaled 6 Strict Banded Pullups (no kipping w/ bands)

Extra

Strength
Push Jerk: Build to a heavy single

Pause BS: 1 reps (3 sec) EMOM for 10 min @ 80-85% for 1 reps

Skill
In as few sets as possible – 60 lateral HS steps on wall (keep it 30/30 but break up as desired)

3 attempts: Max distance UB HS walk

Midline – After
3 sets:
20 hollow rocks
10 GHD hip extensions

TUE04DEC2018

WOD

Strength
Clean pull to mid thigh + low hang Clean from 2″ off ground + FS: Build to heavy double

Conditioning
Dumbbell DT – 5 rounds for time (50s/35s):
12 DB Deadlifts
9 DB Hang Power Clean
6 DB Push Jerk

Extra

Strength
Deadlift: 6 sets working to smooth 6RM for the day
*Not T&G
8 parallette pushups after each set

Skill
25 Freestanding tripod leg ext. from straight to kipping pos. and back up
*only legs are moving, you must control your core to stay balanced

6 rounds at a steady pace:
10 steps e/arm OH walking lunge w/ KB
4-6 kipping HSPU

MON03DEC2018

WOD

Strength
Front Squat: Build to Heavy Triple w/ 2 sec pause on each rep

Conditioning
AMRAP in 16 minutes, climbing the ladder:
6 Burpees
8 Wallballs (20/14) | R+ Pistols
6 Power Clean (135/95)
8 Burpees
8 Wallballs | R+ Pistols
6 Power Clean (135/95)
*add 2 Burpees to each round, WB and clean reps stay the same

Extra

Strength
Full Snatch + Power Snatch: Every 90 sec, start at ~50% and build to 2nd miss

Snatch Grip RDL: 6 sets of 3 – back stays flat! (~40-50% of BS max)

Skill
4 min. EMOM:
30 sec. of perfect, tight, hollow/arch swings

12 min EMOM for kip consistency:
1- 20 sec. of Kipping pullups
2- 20 sec. of TTB
3- 20 sec. of CTB pullups
*only butterfly CTB if kip stays tight and consistent
**20 sec on 40 sec off

SAT01DEC2018

WOD

In Teams for 2, For Time:
100 Burpees over Bar
40 Toes to Bar
80 Cal Bike
30 Toes to Bar
60 Deadlifts (60-65%)
20 Toes to Bar

Extra

Strength
Power Snatch: 10 min EMOM to heavy single

Clean + 2 FS + jerk: Build to heavy Single

Skill
5 sets of 10 Hollow/arch kips on rings + 5 sec. hollow hold

Midline – After
100 abmat situps AFAP

FRI30NOV2018

WOD

Strength
5 sets:
8-10 Ring Pushups
10 KB Bent Rows (AHAP)
*add weight as able for the Pushups
**scale with hands on KBs, or normal PU

Conditioning
AMRAP in 7 Minutes:
3 Cleans (95/65)
3 Pullups
6 Cleans (95/65)
6 Pullups
9 Cleans (95/65)
9 Pullups
etc…

*Any style clean
**R+: Snatches & C2B

Extra

Strength
8 supersets:
– Max hollow chinup/pullup grip chin over bar hold (alt. grip ea/ rnd)
– Max HS hold on wall w/ hands directly under shoulders and head through

Skill
10 min. practice freestanding HSPU
*work from freestanding tripod up

THU29NOV2018

WOD

Mobility
Forearm/Tricep/Bicep Smash w/BB
Quad Smash w/BB
T-Spine Mobility w/ Foam Roller

Conditioning
16 min EMOM:
1:16 Jumping Lunges
2: 100′ DBall Hug Carry
3: 16 Abmat Situps
4: 40 Double Unders