Pause B.Sq 5 x 1 *heavy
*Max set of regular B.Sq after last pause rep
----------------------------------------------------------
50 WB (20/14)
40 HPCL (115/75)
30 WB
20 HPCL
10 WB
*only work on Tabata timer
Monday, December 31, 2018
Thursday, December 27, 2018
Wednesday, December 26, 2018
WOD 12-27-18
Bench Press - 5-3-1+
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A- 3 x 15 push-up*shoulder tap
B- 3 x 15 barbell good morning
C- 3 x 15 weighted sit-up
——————————
A- 3 x 15 push-up*shoulder tap
B- 3 x 15 barbell good morning
C- 3 x 15 weighted sit-up
Tuesday, December 25, 2018
Sunday, December 23, 2018
WOD 12-24-18
Pause BSq 6 x 2
------------------------
2 x 3:00 AMRAP-
5 Sq CL (135/95)
10 KBS (53/35)
1:00 rest btw
------------------------
2 x 3:00 AMRAP-
5 Sq CL (135/95)
10 KBS (53/35)
1:00 rest btw
WOD 12-21-18
"12 Days of Christmas"
100 m run
2 DB pcl + J
3 DL (185/135)
4 WB (20/14)
5 Bur-r-pees
6 push-ups
7 K2E
8 DB SN
9 KBS (53/35)
10 lunges
11 air squats
12 C2B
WOD is completed like the song (1, 2-1, 3-2-1, 4-3-2-1, etc...)
100 m run
2 DB pcl + J
3 DL (185/135)
4 WB (20/14)
5 Bur-r-pees
6 push-ups
7 K2E
8 DB SN
9 KBS (53/35)
10 lunges
11 air squats
12 C2B
WOD is completed like the song (1, 2-1, 3-2-1, 4-3-2-1, etc...)
Wednesday, December 19, 2018
Tuesday, December 18, 2018
WOD 12-19-18
Split Jerk 2-2-2-2-2
--------------------------
10 min AMRAP-
5 bar MU
10 thruster (95/65)
5 bar facing burpee
--------------------------
10 min AMRAP-
5 bar MU
10 thruster (95/65)
5 bar facing burpee
Monday, December 17, 2018
Sunday, December 16, 2018
Thursday, December 13, 2018
WOD 12-14-18
Partner WOD-
2 rds-
72/56 cal AAB (switch every 8 cal)
45 pull-ups (split any way)
30 synchro walking lunge
2 rds-
72/56 cal AAB (switch every 8 cal)
45 pull-ups (split any way)
30 synchro walking lunge
Wednesday, December 12, 2018
WOD 12-13-18
EMOM x 5- 3 PSN
EMOM x 5- 2 PSN
EMOM x 5- 1 PSN
—————————
A- 5 x 10 Barbell row
B- 5 x 15 back ext.
EMOM x 5- 2 PSN
EMOM x 5- 1 PSN
—————————
A- 5 x 10 Barbell row
B- 5 x 15 back ext.
WOD 12-12-18
Bench press 3-3-3-3-3
———————————
5 rope climbs
Then 5 rds-
10 RKBS
10 goblet sq.
10 burpee
———————————
5 rope climbs
Then 5 rds-
10 RKBS
10 goblet sq.
10 burpee
Monday, December 10, 2018
Sunday, December 9, 2018
Thursday, December 6, 2018
Wednesday, December 5, 2018
Tuesday, December 4, 2018
Monday, December 3, 2018
Sunday, December 2, 2018
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