Category: WOD
Thursday December 13, 2018 'Friday WOD'

Strength: “For Quality”

10-8-6-4-2

Bench Press **Add weight throughout set**

Deadlift **Add weight throughout set**

WOD: For Time

10-20-30-40-50 Double Unders

25-20-15-10-5 Thrusters RX (75lb./53lb)

Thursday December 13, 2018 'Thursday WOD'

Strength: Mobility!

Workout: Teams of 2

For Time

100-80-60-40-20 Cal. Row/Dyne/Erg

60 Weighted Sit ups **With Slamball**

40 Slamball Lunges


Tuesday December 11, 2018 'Wednesday WOD'

Strength: Hang “Squat” Clean 5-4-3-2-1

Workout: 14 Minute AMRAP (As Many Rounds As Possible)

5 Power Cleans RX(155lb./103lb.)

then,

2 Rounds 

7 Lateral Burpees over Barbell

14 Wallballs

**After the 2 rounds go back to the 5 Power Cleans**

Extra Credit: Partners of 2 Triangle of Death

100 Cal. Ski erg
100 Cal. Assault Bike

100 Cal. Row


Tuesday December 11, 2018 'Tuesday WOD'

Strength: Push Press 5-4-3-2-1

Workout: Mile Helen with a friend

teams of 2

4 Rounds For Time

400m Run **With Band must stay together**

42 KB Swings

24 Pull ups

**The run you do together the swings and pull ups split up however**

Extra Credit: 2-4 Rounds

12-15 Reverse Hypers

10 Bulgarian Split Squats  **Per Leg**

10 DB Seated Presses **Per arm**

Sunday December 9, 2018 'Monday WOD'

Strength: 12 Minute EMOM (Every Minute On the Minute)

0-3 Minute 3 Power Snatches

4-7 Minute 2 Power Snatches

8-11 Minute 1 Power Snatch

**Same format as last week, increase weight throughout**

WOD: 9 Minute LADDER

3-6-9-12-15-18-21…..

Back Squats (115lb./73lb.) **Off Rack**

Cal. Row/Dyne

Extra Credit: 2-3 Rounds 

40 weighted alt. V-ups

40 Plate Twist

40 Felt over plate


Friday December 7, 2018 'Friday WOD'

Strength: 10 Minute for Quality cap

15-12-9-6

Bench Press **Increase weight**

Ring Dips

Workout: For Time

Teams of 2

50 Cal. Row/Dyne/Erg

50 Power Snatches  (95lb./63lb.)

50m Sled Push

50 Cal. Row/Dyne/Erg

50 Deadlifts (135lb./93lb.)

50m Sled Push

50 Cal. Row/Dyne/Erg

 

Thursday December 6, 2018 'Thursday WOD'

Workout: For Time

600m Run

20 DB Thrusters (50lb./35lb.)

20 Box Jumps

600m Run

20 DB Thrusters (50lb./35lb.)

20 Pull Ups

600m Run

20 DB Thrusters (50lb./35lb.)

20 DB Lunges

Tuesday December 4, 2018 'Wednesday WOD'

Strength: Box Squats 5-4-3-2-1

 

Workout: 7 Rounds For Time

30 Double Unders **RX if you break on dubs 5 Air Squat Penalty**

7 Power Cleans RX (115lb./73lb.)

 

Extra Credit: 2-3 Rounds

50 Tempo Plate Twist

40 Hollow Rocks

30 Alt. V-ups

20 Heel Taps

10 Superman

Tuesday December 4, 2018 'Tuesday WOD'

Strength: 10 Minute EMOM

3-5 Ring Muscle Ups

or

3-5 Bar Muscle Up

or

3-5 Muscle Up Transition

**Pick the movement that you need to work on the most**

 

Workout: For Time

21-18-15-12-9

Wallballs

Stick Sit Ups

Strict HSPU

 

Extra Credit: Partners of 2

“Triangle Of Death”

100 Calorie Skierg

100 Calorie Assault Bike

100 Calorie Row

Sunday December 2, 2018 'Monday WOD'

Strength: 12 Minute EMOM

0-3 Minute 1 Clean + Jerk x3

4-7 Minute 1 Clean + Jerk x2

8-11 Minute 1 Clean + Jerk x1

 

Workout: 15 Minute AMRAP (As Many Rounds As Possible)

5 Lateral Burpees over DB

10 Alt DB Snatches (50lb./35lb.)

15 Calorie Row/Dyne/Erg

 

Extra Credit: 3-5 Rounds For Quality

20 GHD Situps

15 Reverse Hypers

10 Strict Pull ups