Month: December 2019

Strength Back Squat

5 reps @ 65%

2min rest

5 reps @ 75%

2min rest

5+reps @ 85%

WOD

10min AMRAP

8 DBx2 hang power cleans

18 DBx2 lunges 

RX: (50/35)

L2: (35/25)

L1: (25/20)

Skill

Power Snatch

15:00

Build to a heavy 1 rep

WOD

30 Power Snatches

@75% of the days heavy 1 rep

Partner WOD

“Hang in there Partner”

EMOM 20

5 Thrusters (95/65)

5 Burpees

*While working, other partner hangs from bar, if partner off bar all work stops.

L2: (75/55)

L1: (45/35)

Strength Strict Press

(Deload week)

5 reps @ 40%

2min rest

5 reps @ 50%

2min rest

5 reps @ 60%

Strength Deadlift

5 reps @ 40%

2min rest

5 reps @ 50%

2min rest

5 reps @ 60%

Cash Out

Max Cal Bike in 1min

WOD

8 Rounds for Time

8 reps of all movements

Push ups

Box jumps

Double unders

Burpees

Mountain Climbers

Air squats

Sit ups

Lunges

SCALED: scale any movements as needed to complete 8 reps without failure

CLOSED

HAPPY CHRISTMAS!

WOD

Benchmark

DT

5RFT

12 Deadlifts (155/105)

9 Hang Power Cleans

6 Push Jerks

L2: (135/95)

L1: (115/75)

Strength Back Squat

(Deload week)

5 reps @ 40%

2min rest

5 reps @ 50%

2min rest

5 reps @ 60%

WOD

1k Row

Then

30-20-10

Wallballs (20/14)

Pullups 

L2: (14/10) Ring Rows

L1: scale as needed

OPEN 15.1

AMRAP 9

15 Toes to Bar

10 Deadlift (115/75)

5 Snatch (115/75)

Then

9:00-15:00

Build to 1 rep max Clean & Jerk

Scaled:

Hang knee raises 

(85/55)

Masters

Toes to bar

(85/55)

Teen

Toes to bar

(85/55)

Skill Practice

Ring Muscle Up

Ring Rows

Strict Chest to Bar/Ring

Ring Dips

Box Dips

Strict/Kipping Ring Muscle Ups

6min AMRAP

1,2,3,4….

Increasing reps of

Chest to Bar

Burpee to Target

L2: Jumping chest to bar

L1: Ring Row