Monday, December 31, 2018

WOD 12-30-18

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


Thursday, December 27, 2018

WOD 12-28-18

EMOM x 10-
1 PSN + 1 SN
--------------------------
6 rds-
8 OHS (95/65)
12 pull-ups



Wednesday, December 26, 2018

WOD 12-27-18

Bench Press - 5-3-1+
——————————
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

WOD 12-26-18

EMOM x 20-
1- :40 cal row
2- :40 cal ski
3- :40 DU
4- :40 plank hold

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


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...)


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



Monday, December 17, 2018

Sunday, December 16, 2018

WOD 12-17-18

Pause BSq 4 x 4
------------------------
5 rds-
5 HPCL (115/75)
5 HCL
10 box jump (24/20)


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

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.

WOD 12-12-18

 Bench press 3-3-3-3-3
———————————
5 rope climbs
Then 5 rds-
10 RKBS
10 goblet sq.
10 burpee

Monday, December 10, 2018

Sunday, December 9, 2018

WOD 12-10-18

Pause BSq 5 x 3
————————
45-30-15
WB (20/14)
6-4-2
Wall climb

Thursday, December 6, 2018

WOD 12-7-18

Skill- ring MU
———————
21-15-9
DL (225/155)
Ring dip

Wednesday, December 5, 2018

WOD 12-6-18

40/30 cal AAB
1,000 m row
100 DU
*rest 3:00, then repeat in reverse order


Tuesday, December 4, 2018

WOD 12-5-18

Push Press 2-2-2-2-2
——————————
12-9-6-9-12
S2OH (115/75)
Pull-ups

Monday, December 3, 2018

WOD 12-4-18

EMOM x 18-
1- 8 PCL (135/95)
2- 10 over bar burpees
3- 12 T2B



Sunday, December 2, 2018

WOD 12-3-18

15 min- find heavy BSq single
——————————————
7 min AMRAP-
15 air sq
15 KBS (53/35)

WOD 12-1-18

4 x max effort- hanging “L” hold
—————————
8 min AMRAP-
10 S2OH
20 jumping lunge

WOD 11-30-18

HPCL 5-5-3-3-1-1
—————————
A- 3 x 10 CL grip DL
B- 3 x 100ft. 1 arm farmer carry