Monday December 30, 2019
SWOD:
Front squats 4X3 Back squats 4X5
WOD:
EMOM x 16 (4rds)
1-10 kB snatches 55/35
2-10 goblet squats
3-10 kB swings
4- 30 dubs
ACCESSORY:
60 sit ups any type
Friday December 27, 2019
WOD:
Team of 2 150 cal bike 100 t2b 50 clean and jerk 135/95 Perform on any order, split as desire and both athletes perform at same time
Thursday December 26, 2019
WOD:
500 row -400-300-200-100 100 dubs 5 MU -4-3-2-1 ( if not MU 10 ring Dips every time)
Tuesday December 24, 2019
WOD: "12 Days of Christmas" 1 sdhp 75/55 2 thrusters 3 presses 4 power cleans 5 power snatch 6 kb swing 55/35 7 pull ups 8 t2b 9 box jump over 10 du 11 burpees 12 calorie bike
Monday December 23, 2019
SWOD: 4x12 (6/6)back rack forward lunges WOD: 3 min amrap 3 snatches 95/65- cleans 135/95 6 push ups 9 air squats 1 min break 4 rds (First two rds snatches last 2 cleans)!
Friday December 20, 2019
WOD: EMOM x 16 Odd: 5 hang power snatch Even: 15/12 cal row 3 min rest EMOM x16 Odd: 5 hang power clean Even: 12 t2b Work your weight up on both
Thursday December 19, 2019
SWOD: E2MOM x6 2 front squats 10/7 cal bike WOD: 10 min go as far as possible 3-6-9-12-15-18..... adding 3 Dual kB deadlift 70/55 Box jump over 24/20 Wall balls 20/14 Accessory: 20 hollow rocks 20 Russians twist 2-3 rds
Wednesday December 18, 2019
SWOD:
In 20 min 5 push presses 5 strict pull ups Go up in weight in both WOD:
15 min amrap 5 bar MU/10 pull ups 20 kB swings 55/35 30 dubs
Tuesday December 17, 2019
WOD:
Teams of 2 36 min amrap in relay style 10 cal row 7 HSPU 1 power clean 185/125
