Monthly Archives: December 2018

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… Read More »

Category: WOD

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

Category: WOD

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

Category: WOD

2073:

2073: Thursday 12/6 STRENGTH: b. press 6X4 6 RFT – Cap 25 (use light db’s and move?) 10 wall balls 10 renegade rows 30 DU 10 m db overhead walking lunges 10 pull-ups STRETCH Finisher:

Category: WOD

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… Read More »

Category: WOD

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… Read More »

Category: WOD