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12/30/2016

Strength:

5 X 5 OHS

 

WOD:

For Time:

5 rope climbs

Then:

5 rds

5 PCL + HsqCL (175/115)

20 lateral jumps

 

When rested complete
12 Russian KBS every :50 x 12

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12/28/2016

Strength:

5 X 10 PJ

 

WOD:

2 rounds for time (15 min cap)

50 WB (20/14)

25 CTB pullups

 

Extra credit

30 stone over shoulders for time. Use 150/100/70

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12/27/2016

Strength:

5 X 3 FSQ

 

WOD:

12 min to establish 1 RM PSN

 

3 min switch over.

 

30 reps for time at 80% of 1 RM PSN

 

Extra credit

3 rds for time

50 DU

10 HSPU

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12/27/2016

Strength:

2 SDL OTM X 10

 

WOD:

500 m row

Then:

50 DU

20 jumping lunges

40 American KBS (53/35)

20 jumping lunges

30 box jump overs

20 jumping lunges

20 SDLHP (115/75)

20 jumping lunges

10 ring dips

20 jumping lunges

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12/26/2016

Strength:

3 RDL OTM X 10

 

WOD:

 

5 min AMRAP

3 DL (175/115)

3 Bar facing burpees

Increase by 3 reps at the completion of both movements

Wednesday,

 

1 min rest

 

4 min AMRAP

3 HPCL (155/105)

3 Burpee with lateral jump over bar and back

Increase by 3 reps at the completion of both movements

 

1 min rest

 

3 min AMRAP

3 FSQ (135/95)

3 Ball slams

Increase by 3 reps at the completion of both movements

 

Score total reps for all three

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12/25/2016

Strength:

5 x 12 Push Press

 

WOD:

10 rounds for time

100 m run

12 thrusters (95/65)

 

Rest as needed

 

4 min AMSAP Toe-to-bar

Complete as many 5 rep sets of toe-to-bar in 4 min

Feet must be off the ground

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12/23/2016

Strength:

5 X 2 BSQ

 

WOD:

 

12 Pains of Xmas

12 Burpee Pull-Up: PU Bar 6” outside

your reach)

12 Jump Lunge: 12 (From lunge, Jump into

the air, switch your feet back to full

lunge – Each Jump is a rep, thank god)

12 T2B

AMRAP: 12:00

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12/22/2016

Strength:

5 X 8 DL

 

WOD:

30 Russian Swing (#32kg/24kg)

15 Wall Ball:  (#30/#20)

3 Rounds for time

Rest 5 min

50 ball slams for time (30/20)

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12/21/2016

Strength:

5X5 Strict Press

 

WOD:

Partner WOD for time (class time cap)

P1/P2

Complete the following in sequence

Row: 250 (alternate until you reach 2000 m)

Thruster: 10 (alternate until your reach 200) 45/35

T2B 10 (alternate until you reach 200)

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12/20/2016

Strength:

2 Bench Press OTM X 10

@ 90% of 2 RM

 

WOD:

HCL: 5 (#155/#105)

Pull-Up: 10

AMRAP: 12:00

Rest 5 min

Max box jumps (3 min) (Rx is box jumps, no step ups)

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