Monday 12/20

“Strength”

E2MOM x 4
2 Deadlift @ 85%

“Conditioning”
5:00 AMRAP
15 Wallball (20/14)
40 Double Under
Rest 1:00
5:00 AMRAP
12/10 Bike Cal
15 Box Jumps (24/20)
Rest 1:00
5:00 AMRAP
15 Wallball (20/14)
40 Double Under
Rest 1:00
5:00 AMRAP
12/10 Bike Cal
15 Box Jumps (24/20)

 

Tuesday 12/21

“Strength”

E2MOM X 4
2 Bench Press @ 85%

“Conditioning”

For Time
70 Burpees
60 Sit-Ups
50 Kettlebell Swings (70/53)
40 Pull-Ups
30 HSPU
20:00 Cap

Silver: Box HSPU/ Ast. Pull-Ups/ (53/44)
Bronze: Push-Ups/Ring Rows/ (35/25)

 

Wednesday 12/22

“Conditioning”

Teams of 2.

Trade Every 10 reps.

AMRAP 15 minutes
30 Calorie Row
30 Single Arm DB Thrusters (50/35)
30 Toes to Bar

REST 5:00

AMRAP 15 minutes:
30 Calorie Row
30 Single Arm Alt. DB Snatch (50/35)
30 Single Arm DB OH Walking Lunge (50/35)

 

Thursday 12/23

“Strength”

E2MOM x 4
2 Front Squat @ 85%

“Conditioning”

5 Sets:
AMRAP 2 minutes:
5 Power Cleans (135/95)
10 Front Squats (135/95)
Max Shuttle Runs in Remaining Time:
REST 2:00

 

Friday 12/24

“Conditioning”

27-21-15-9
Row Calorie
Box Jump Over (24/20)

“Strength”

Ever :90 x 6
3 Push-Jerks
*Build in weight each set

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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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