Dec 13, 2018

12-14-18 WOD

5min AMRAP
20 DU (RX MUST COMPLETE 20 UNBROKEN)
15 Ring Dips
Rest 3min
5min Amrap
20 DU (RX UNBROKEN)
10 DB S2O 55/35

L1 - Sub to singles/lighted load as needed


Challenge: Practice HSPU. Open athletes: 3 sets MAX unbroken kipping.

Dec 12, 2018

12-13-18 WOD

FOR TIME:
100 Walking Lunges
60 Stiff Leg KB Deadlifts 70/53
40 Air Squat
60 Russian Swings 70/53
40 Air Squats
60 Stiff Leg KB deadlifts
100 Walking Lunges

L1- Reduce Reps. Suggestion: ½ volume

Post WOD Challenge: 3X 20 GHD + 20 Back
Extensions


*Please drink LOTS of water and roll out!!!!

Dec 11, 2018

12-12-18 WOD

For Time

21-15-9
Cal Assault Bike (double reps if rowing)
TTB
Rest 3Min
15-12-9
Cal Bike

Clean & Jerk 95/65 (yes - goal is to go UB!)))))))

L1
5 Rounds
250/200m Row
12 Hanging Leg Raises - heels above hip
7 Clean and Press (TnG is goal)
Rest 2min Between sets

Dec 10, 2018

12-11-18 WOD

Challenge: NA/Set up for WOD

17min AMRAP
10 MU
30 Burpees
60 Wall Balls

L1
15min Amrap
8 Knee Push Ups (effort should be
quick to get through)
5 Box Dips (a few options for scaled dips)
12 Med Ball Thrusters (break up if needed!)

Dec 9, 2018

12-10-18 WOD

Challenge
take 10 to 15 min to warm up to a feel good heavy OHS
or work on overhead squat form

L2
21-15-9
Overhead squats (115/75)
Box jumps (30/24)

L1
21-15-9
Overhead squats (sub goblet squat if needed)

Box jumps (sub step ups if needed)