Thursday, December 8, 2016

Friday 12/9

WOD - 6 X (max reps)

1- calorie row

2- Burpees

3- Double Unders

4- REST

Wednesday, December 7, 2016

Thursday 12/8

Rack Jerks: 6X2 @ 60-70%

:02 pause in dip + and lock out


WOD-18 AMRAP

Run 200

9 Deadlift 275/185

6 Bar Muscle Up

Tuesday, December 6, 2016

Wednesday 12/7

Snatch Balance

3-3-3-2-2-1

W/:03 pause in bottom


WOD -12X

5 Power Snatch 95/65

6 Overhead Squat

7 Burpees over Bar 

Monday, December 5, 2016

Tuesday 12/6

Snatch Grip Deadlift 

(Using % of Squat Snatch 1RM)

85% X 5

90% X 5

95% 3x5

WOD - 3 RFT

50' lunge

25 sit ups

50' lunge 

25 KB swings 53/35

Sunday, December 4, 2016

Monday 12/5

BACK SQUAT: 6x2 @70% (w/pause)


WOD

60/48 Calorie Row

50 DU's

40 Wallball 20/14

30 Push-ups 

20 Turkish Get-up 53/35

10 Overhead Squat 135/95

5 Ring Muscle-Up (15 c2b)

Thursday, December 1, 2016

Friday 12/2

For Max Reps

5 X (30:00)

1.5 BW DEADLIFT

RING DIPS


Finisher

TABATA DOUBLES

Wednesday, November 30, 2016

Thursday 12/1

Run 400

50 Burpee

Run 409

75 PULL up

Run 400

100 Air squat

Run 400

150 Sit Up