December 15, 2017

Warm up:
3min row
10 inchworms
8/8 Single Leg Suitcase DL
8 Hang Power Snatch PVC- Bar
x2

Strength:
7 Good Mornings @30X1
Rest 1min
5 Close Grip Bench @2011
Rest 1min
X4

WOD:
All Out!
5 Power Snatch 115/ 75 (UB)
5 Burpee over bar
10/8 Cal Assault bike
rest 3:30min
x4

December 14, 2017

Warm up:
400m
8 DB Push Press
8 Push Jerk PVC
8/8 Single leg Hip ext
x2

Strength:
5 Power Jerk
rest 1min
10 Heavy Russian Swings
rest 1min
x4

WOD:
400m run
15 HR Push ups
20 Duel DB front rack Walking Lungs 35#s/25’s
x4

December 13, 2017

Warm up:
3min row
8 Goblet sqts @2111
8 Ring Rows
8 GHD sit ups
x2

Strength:
3 Back Squats @3011
rest 1min
3-5 Bar MUs
rest 1min
x5

Open WOD 15.4
8 min AMRAP
3 HSPU
3 Pwr Cleans 185/125
6 HSPU
3 Pwr Cleans 185/125
9 HSPU
3 Pwr Cleans 185/125
12 HSPU
6 Pwr Cleans 185/125
15 HSPU
6 Pwr Cleans 185/125
18 HSPU
6 Pwr Cleans 185/125
21 HSPU
9 Pwr Cleans 185/125
etc following same pattern ….

December 12, 2017

Warm up:
400m
10 Hollow Rocks
8 Wall Sqts
8 DB press
x2

Strength:
Press @1011
5-4-3-2-1
start @70% and increase
rest 90sec

WOD:
:45sec Wall balls
:45sec DU’s
REST 90sec
:45sec Burpee box jumps
:45sec T2B
REST 90sec
X3
+
REST 4min
X2

December 11, 2017

Warm up:
3min row / assault bike
16 Reverse lunge in place
8/8 Powell raise
:20sec HS hold
x2

Strength:
8/8 Bulgarian Split Squat @2011
rest 1min
8 Weighted Strict Dips @1010
rest 1min
x4

WOD:
5-10-15
Thruster
Pull ups
Rest 4min
15-10-5
Thruster
Pull ups (C2B)

December 8, 2017

Warm up:
400m
8/8 DB snatch
8 Chin ups
8 GHD sit ups
x2

3 Hang Power Snatch: Heavy as possible
rest 90sec
x5

WOD:
20 Duel DB front rack lunge 35/25
20 DB Push Press
40 DU’s
x4