Monday 12/27

“Strength”

Every :90 x 8
1 Power Snatch + 1 OHS
Build in weight

“Conditioning”

16min EMOM
Min 1: 5-8 RMU or BMU
Min 2: 15 Goblet Squats (70/53)
Min 3: 15/12 Cal Bike
Min 4: Rest

Silver: Ast. MU/Jumping Box MU
Bronze: Seated PU/ (10/8) Cal Bike

 

Tuesday 12/28

“Strength”

E2MOMx3
2 Deadlift @ 90%
*Spend 10 minutes warming up to 90%

“Conditioning”

E3MOM For 15:00
20 Russian KBS (70/53)
25ft. Handstand Walk

Silver: (53/44), 1-2 Wall Walks
Bronze: (35/25), 25/25 Alt. Plank Shoulder Taps

 

Wednesday 12/29

“Conditioning”

Partner Wod – Trade Rounds
8min AMRAP
5 Chest To Bar
10 Box Jumps (24./20)

Rest 3:00

8min AMRAP
8 TTB
10 Burpee Box Jump Overs (24/20)

Rest 3:00

8min AMRAP
10 Ring Rows
10 Box Step-Overs (24/20)

 

Thursday 12/30

“Strength”

E2MOM x 3
2 Bench Press @ 90%
*Spend 10 minutes warming up to 90%

“Conditioning”

Consecutive Tabatas
Push-Ups
Suitcase Alt. Reverse Lunges (35/25lb)
Sit-Ups
*Complete one full tabata
before moving to the next movement.
*Tabata = 8x:20on/:10off

 

Friday 12/31

“Conditioning”

27-21-15-9
Row Calorie
Thruster (95/65)

“Strength” (Post WOD)
Every :90×6
1 Power Clean + 1 Hang Squat Clean + 1 Jerk
Build in weight

 

Saturday 1/1

“Conditioning”

Teams of 2 trade as needed
For Time: – Cap 40min
120ft Overhead PLate Lunge
110 DU
100 situps
90 Cal Row
8rds cindy
70 DU
60 burpees
50 cal bike
4rds cindy
30 KBS
200m run
1 forward roll
HAPPY NEW YEAR!

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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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