December 27, 2018

WOD:

400 run 

21/15 cal bike 

400 run 

15/12 cal bike 

400 run 

9/6 cal bike 

45 bsu 

800 skierg 

45 bsu 

9/6 cal bike 

400 run 

15/12 cal bike 

400 run 

21/15 cal bike 

400 run

Accessory:

10-15 min practice rope climbs

December 26, 2018

SWOD:

Emom for 10 min (5 rds) 

1-3 ring MU

2-25’ HS walk 

Then 

1 power clean + 1 Hang squat clean + 1 squat clean 

2x1@60,70,1@75,80

WOD:

FOR TIME

250m Row

10 Clean & Jerk 155/110 

250m Row

8 Clean & Jerk 185/130

250m Row

6 Clean & Jerk 205/145

250m Row 

4 Clean & Jerk 225/155

December 26, 2018

 WOD: 12 DAYS OF CHRISTMAS
1. squat clean

2 hang cleans

3. deadlifts

4.burpees

5.t2b

6.  box jumps

7. hspu

8. reverse lunges

9. kb swings

10 ghd sit ups

11. wall balls

12 250m row

December 21, 2018

SWOD:

Push press + push jerk + split jerk 

7x1 compex ( work on technic and don’t go too heavy) 

Then 

6x1 jerk (split or push ) go for heavy single no misses 

WOD:

60/42 cal row 

50 wall balls 20/14#

40 db snatches 50/35# 

30 burpees 

Accessory: 

30 sit ups 

4 rds of strict Cindy...

December 20, 2018

WOD:

Teams of 2 

10 min amrap 

While one partner is accumulating cal. on the bike, the other partner performs 

5 deadlifts 245/170

30 feet oh kB lunges 55/35#

Alternating Relay style 

Accessory: 

20 glute bridges 

20 crunches 

3 rds 

12 bicep curls 

12 triceps extensions 

3 rd...

December 19, 2018

SWOD:

(2 snatch balance + 2 ohs) 

4x1 complex 

(Hang squats Snatch + squat snatch) 

5x1 complex 

Squat snatch 

5x1  only 5 attempts to find a heavy for the day with no misses 

(1 miss u stop) 

WOD: 

12 min amrap 

5 strict hspu 

10 ohs 95/65# 

15 deadlifts

December 18, 2018

WOD:

Dubai WOD 6 “acid bath” 

500 mts skiers 

500 mts row 

1000 mts bike 

7 min.cap females

6 min. cap males

Accesory:

40-30-20-10 

Sit ups 

After esch round perform 

100’ bear hug medball walk

December 17, 2018

HAPPY B-DAY PARVIN AND ORLANDO!

SWOD:

Back squats 

2x2@60,65,70

Gymanstics:

Emom for 6 min (3rds) 

1-3 rope climbs 

2-60 dubs 

WOD:

35 box jump overs 24/20”

35 power cleans 135/95#

35 C2B pull ups 

35 front squats 

35 burpees over bar 

35 push jerks

December 14, 2018

SWOD:

5x25’ Hs walks ( scale to 5 wall walks per each 25’)  

Squat clean 

2x5@60,2x4@70,2x3@75,2x1@80,85,90

WOD:

1-10,2-9,3-8.....10-1 

T2b

Deadlifts 225/155

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