2077:

2077: Tuesday 12/11
STRENGTH: b. squat 4×10

A. EMOM 12
1 squat clean + 1 push jerk + 1 split jerk
or – 1 power clean + 1 push press + 1 push jerk

B. 3 RFT – cap 13
400 m run
9 pull ups
15 push ups
21 squats
scale: 6,12,18

Finisher:
accumulate 5 minutes plank hold
then 4 minutes pigeon (2 per)

 

2076:

2076: Monday 12/10
STRENGTH: EMOM 8
5 push press 5 LOTBB – pull BB from the floor

wod: amrap 20
6 thrusters or OHS? 95/65
8 KTE or tuck sit
10 DL 95/65
200 m run

Finisher: 3 rounds @ 30 sec per.
boat pose
dolphin plank pose
extended side angle pose R-L
Locust pose

2074:

2074: Friday 12/7

The Chief –

wod: 5 – 3-minute rounds with 1-minute rest after each round.
3 power cleans 135/95
6 push ups
9 squats

Finisher:
2 rounds – 30 sec hold each stretch
side angle pose R-L
warrior 2 R-L
pigeon R-L
lying side bend R-L
happy baby

2073:

2073: Thursday 12/6

STRENGTH: b. press 6X4

6 RFT – Cap 25 (use light db’sĀ and move?)
10 wall balls
10 renegade rows
30 DU
10 m db overhead walking lunges
10 pull-ups

STRETCH Finisher:

2073:

2073: Wednesday 12/5
STRENGTH: EMOM 12
odd minute: single arm db or kb push press (3 per)
even minute: 8 DL – share a bb if possible

A. amrap 12
15 box jumps
8 kb swings
3 strict CTB or strict pull ups
rest 2
B. amrap 4
10 atomic sit ups
5 hrpu
10 jumping squats

2072:

2072: Tuesday 12/4
STRENGTH: b. squat 5X2 climbing

A. EMOM 7
strict pull-ups (pick a # between 1-10?)

Rest 2 minutes

B. 6 rounds – maintain grip for the entire set
10 db reverse lunges / recommended 20/15 go heavier if you think you can?
10 hammer curls (static legs and no swing)
10 renegade rows (no push up)
10 thrusters (do not throw db’s)
rest 1 minute – athlete is responsible for clock mgmt?)

C. EMOM 6 (2 rounds)
Bow pose
Camel pose
seated forward bend