Monday 12/13

“Strength”

E2MOM X 5
4 Deadlift @ 75%
*Not TNG
*Reset each rep
*Don’t drop from the top

“Conditioning”

8min AMRAP
15 WallBalls (20/14)
10 Deadlift (155/115)

Rest 3:00

EMOM x 10
Min 1: 6-10 TTB
Min 2: 6-10 Thruster (95/65)
(22:00)
*Shoot for unbroken sets

Silver: 14/10 WB, 135/95DL, 75/55T
Bronze: 10/8 WB, 95/65DL, 55/45T, HKR

 

Tuesday 12/14

“Strength”

E2MOM x 5
4 Bench Press @75%

“Conditioning”

4 sets
2:00 Max Meter Row
2:00 Rest

4 Sets
1:00 Max Double Unders
1:00 Rest

4 sets
:30 Bike Calorie (Sprint)
:30 Rest
*Use the rest at the end of the 4th set as the transition.
(27:30)

 

Wednesday 12/15

“Conditioning”

Partner WOD
Trade Rounds

5min AMRAP
5 Box Jumps (24/20″)
10 Kettlebell Swings (53/35)

Rest 2:00

5min AMRAP
5 Bar Facing Burpees
10 Push-Press (75/55)

Rest 2:00

5min AMRAP
5 Box Jumps (24/20″)
10 Kettlebell Swings (53/35)

Rest 2:00

5min AMRAP
5 Bar Facing Burpees
10 Push-Press (75/55)

Rest 5:00

In 8:00
Max Meter Bike
Trade Every 2:00

 

Thursday 12/16

“Strength”

E2MOM X 5
4 Front Squat @75%

“Conditioning”

27-21-15-9
Pull-Ups
Goblet Squat (53/35)

Silver: Assisted Pull-Ups (44/26)
Bronze: Ring Rows (26/15)

 

Friday 12/17

“Strength”

E2MOM X 5
1 Power Clean + 2 Hang Power Clean + 1 Jerk
*Build in weight each set

“Conditioning”

The Ghost
6 Rounds
Min 1: Row Calorie
Min 2: Burpee
Min 3: Double Under
Min 4: Rest

Saturday 12/18

“Conditioning”

Loredo
6 Rounds For Time
24 Push-Ups
24 Air Squats
24 Walking Lunges
400m Run

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WODs 11/17

Monday 1/17 “Conditioning” In 3:00 Max Meter Row Rest 3:00 For Quality (15:00 Clock) 4 Rounds 3 Halting Snatch Pull

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WODs 1/10

Monday 1/10 “Strength” E2MOM x 5 3 Push Jerks Build in Weight *Finish at a heavy set of 3 “Conditioning”

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WODs 1/3

Monday 1/3 “Strength” Deadlift In 15:00 1×8 @50% 1×6 @ 60% 1×4 @ 70% 1×2 @80% 1×1 @90% 3×1 @

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WODs 12/27

Monday 12/27 “Strength” Every :90 x 8 1 Power Snatch + 1 OHS Build in weight “Conditioning” 16min EMOM Min

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WODs 12/20

Monday 12/20 “Strength” E2MOM x 4 2 Deadlift @ 85% “Conditioning” 5:00 AMRAP 15 Wallball (20/14) 40 Double Under Rest

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WODs 12/13

Monday 12/13 “Strength” E2MOM x 4 3 Bench Press @80% “Conditioning” 4 Rounds 1:00 Max Calorie Row Rest:30 1:00 Max

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