December 7, 2017

Warm up:
3min Row
8 Bar Good mornings
8 GHD sit ups
8 DB Press
x2

5 Sumo DL
Rest 1min
2 Close Grip Bench
Rest 1min
X5

10min AMRAP
8 Ground to OH @135
2 Rope Climbs
8 Burpee box Jumps 20”
REST 3min
X2

December 6, 2017

Warm up:
400m
10 Inchworms
16 Reverse Lunges
8/8 Powell Raise

5 Back Squats @2011
3-5 Ring MUs
REST 90sec +
X5

Endurance:
:20sec Assault bike
REST 2:20min
X4
+
REST 5min
+
:20sec Row
REST 2:20min
X4

December 5, 2017

Warm up:
2min jump rope
3 Wall Walks
8 Dips
8 Hip ext
x2

10min EOMOM
E: 3 Shoulder to OH
O: 30sec Max DU’s

WOD:
10 Renegade Row w/ Push up 30/20
15 KBS 53/35
30 Wall Balls
800m run
30 Wall Balls
15 KBS
10 Renegade Row w/ Push up

December 4, 2017

Warm up:
400m run
10 Hollow Rocks
8 Goblet Squats @1111
8 DB Press
x2

2 Front Squat @2011
2 Weighted Pull ups @1010
Rest 90sec
X6

5min AMRAP
5 Thrusters @105/70
5 Box Jump Overs 24/20
5 T2B
REST 3min
5min max Cal on Rower or Airdyne
REST 3min
5min AMRAP
5 Thrusters @105/70
5 Box Jump Overs 24/20
5 T2B

December 1, 2017

Warm up:
400m run
8 Goblet Sqts
8 DB Push Press
8 Ring rows
x2

Strength:
3 Deadlifts @3011
rest 90sec
x5

WOD:
Thruster 95/65
Row for Cal
9-15-21

November 30, 2017

Warm up:
3min row
8 DB Press
8 Hip Ext
16 Walking Lunges
x2

Strength:
5 Press @1010
rest 75 sec
Sled Push Down Back (light enough to run)
Rest 75sec
X5

12 min AMRAP
10 Power Snatch 95/65
10 T2B
20 DU’s

Cool Down:
1min plank
rest 1min
x3