WOD's

12/11/17

STRENGTH: EMOM 6: 5 Thrusters 115/75 EMOM6: 3 Thrusters 135/95 WOD: 400M run 30 KBS 30 TTBs 25 KBS 25 TTB 20 KBS 20 TTBs 15 KBS 15 TTBs 10 KBS 10 TTBs  

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12/9/17

“THE KIDMINATOR” For Time 400 meter Run 1 Clean (225/155) 30 Handstand Push-Ups 1 Clean 30 Wall Ball Shots 1 Clean 100 Double-Unders 1 Clean 30 Pull-Ups 1 Clean 30 Kettlebell Swings 70/53 1 Clean 400 meter Run

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12/8/17

STRENGTH: Hang snatch + 2 OHS 15 Min. – work up to heavy then 5 across WOD: “GI JANE” 100 Burpee pull-ups

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12/7/17

STRENGTH: Deadlift 10×3 @ 75% WOD: EMOM 14: Min 1: 14 KB Overhead lunges Min 2: 50 DU’s

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12/6/17

STRENGTH: EMOM 13: :30 Side plank hold+10 V-ups WOD: 4 min AMRAP: 15 Power Snatch 115/75 Max Cal Air Bike Rest 2 mins 4 Min AMRAP: 15 Squat Cleans 115/75 Max Reps Burpees over the bar Rest 2 mins 4 Min AMRAP: 15 Shoulder to Overhead 115/75 Max Reps TTBs  

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12/5/17

STRENGTH: 3 Rack jerks Build to heavy in 10 sets WOD: 10 AMRAP: 10/8 CAL bike 10 Alt pistols (or rocking)

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12/4/17

STRENGTH: Back squat 8×4 @ 80% WOD: For Time: 20 Power Cleans 135/95 25 HSPUs 15 Power Cleans 155/105 20 HSPUs 10 Power Cleans 185/115 15 HSPUs  

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12/2/17

AMRAP in 40 minutes 50 Wall Ball Shots (20/14 lb) 50 Double Unders 40 Box Jumps 40 Toes-to-Bars 30 Chest-to-Bar Pull-Ups 30 Burpees 20 Power Cleans (145/100 lb) 20 Jerks (145/100 lb) 10 Power Snatches (145/100 lb) 10 Muscle-Up

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12/1/17

STRENGTH: In 10 min. build to heavy CJ, then EMOM 10 1 CJ @ 85% WOD: “Helen” 3 rounds: 400 meter run 21 Kettlebell swing 53/35 12 Pull-ups

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11/30/17

STRENGTH: Narrow grip Bench press 5×5 – work up to heavy set WOD: E2MOM 22: 50 DU’S 2 SNATCHES 155/105

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