21
Dec
Wed, Dec 21 2016
| A. 5:00 EMOM – 5 Tempo Goblet Squat (:03 down/:03 Hold, band option) |
| B. 12:00 AMRAP |
| 8 Ring Row |
| 10 Goblet Squats (Heavy as possible) |
| 10 Meter Burpee Broad Jump |
| C. 100 Crunches for time |
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20
Dec
Tues, Dec 20 2016
| A. Strength – Push Press 5 – 4 – 3 – 2 – 1 |
| B. 3 Rounds – 4:00 AMRAP / 2:00 REST |
| RD #1 – 5 P. Press (Pick a weight) & 5 Box Jump (30/24) |
| RD #2 – 5 Box Jump & 5 T2B |
| RD #3 – 5 T2B & 5 Push Press |
| C. NFT – 3 x 40′ Planche Walk (turf) |
19
Dec
Monday, Dec 19 2016
| Partner WOD – 30:00 CAP – Complete any order- 1 work/1 rest |
| 4000 Meter Row (switch every 250 Meters) |
| 100 Partner Sit-up (pass slam ball, each does 50 with & 50 w/out ball) |
| 125 Burpees |
| 150 Slam Balls |
17
Dec
Sat, Dec 17 2016
| A. Death By: |
| Wall Ball (Go Heavier than Normal) |
| Pull-Up (any style) |
| *20:00, split in 1/2 when can’t complete OTM |
| B. Ring of Fire |
16
Dec
Friday, Dec 16 2016
| Long Slow Distance – 3 Rounds (80% +/-) |
| 2:00 Row |
| 2:00 KB Swings (russian) |
| 2:00 Run laps |
| 2:00 Pistols (alt legs) |
| 2:00 Assult Bike |
14
Dec
Thurs, Dec 15 2016
| A. 8:00 EMOM – Power Clean + 2 Jerk |
| B. For time (sprint) |
| 25 C&J (115/75) |
| 50 Box Jump |
| 25 C&J |
| REST AS NEEDED |
| C. Annie 50-40-30-20-10 |
| DU & Ab Mat |
13
Dec
Wed, Dec 14 2016
| A. Deficit Deadlift 5 – 5 – 5 |
| B. 5 Rounds – 3:00 AMRAP / 1:00 REST |
| 3 Deadlift (225/155) |
| 6 Push Up |
| 9 Air Squats |
| C. Cool Down Row 500-750 |
12
Dec
Tues, Dec 13 2016
| A. Skill Work – MU & HSPU |
| B. 9:00 EMOM – 1,2,3,4,5,4,3,2,1 |
| MU (sub mu mod or strict pull-up) & SHSPU (both on the minute) |
| C. 9:00 Sled Relay – split into 2 groups, relay 25M sled (moderate) |
| D. Accumulate 2:00 “L” sit |