Tuesday, December 29, 2020

WOD 12-30-20

 5 sets of- 

2 rds- 1 Press + 1 PP + 1 PJ 

----------------------------------------

4 rds- 

20 KBS

12 pullups 

Monday, December 28, 2020

WOD 12-29-20

 1,000 m row

Then- 5 rds-

7 HPCL (155/105)

9 ring dips 

11 box jumps 



Sunday, December 27, 2020

WOD 12-28-20

 EMOM x 10- 1 HPCL + 1 CL + 1 P.Jerk

------------------------------------------------------

7 min ladder-

1-1, 2-2, 3-3.... 

Thruster 

T2B



Tuesday, December 22, 2020

WOD 12-23-20

 "12 Days of Christmas"

100 m run

2 DB CL & J

3 DL

4 WB 

5 Burpees 

6 push-ups

7 K2E

8 DB SN

9 KBS 

10 lunges 

11 air sq

12 C2B pull-ups 

5 BUR-R-PEES! 


Monday, December 21, 2020

WOD 12-22-20

 Split sq 3 x 12 (weighted if able)

------------------------------------------------

3 rds- 1:00 on/:30 off

1- DU

2- Wall climb (sub inch worm PU)

3- Sit-ups 

*rotate movements

Sunday, December 20, 2020

WOD 12-21-20

 Dead bug hold- 3 sets- :30 on/:30 off

-------------------------------------------------

8 min AMRAP-

200 m run (sub :45 out and back)

10 burpee to target 

Thursday, December 17, 2020

WOD 12-18-20

 Tabata-

Push-up

Mtn. Climber

Air Sq.

Rus. Twist 

*count 1-1, 2-2... on climb and twist 



Wednesday, December 16, 2020

Tuesday, December 15, 2020

WOD 12-16-20

 SN DL 5 x 3

---------------------

2 x 4:00 AMRAP-

4 PSN (95/65)

4 OHS 

8 jumping lunge 

*1:00 rest btw 

Monday, December 14, 2020

WOD 12-15-20

 EMOM x 20-

1- 30 sec cal row

2- 30 sec DU

3- 30 sec HPCL

4- 30 sec over bar burpee




Sunday, December 13, 2020

WOD 12-14-20

 FSq 2-2-2-2-2

------------------------

3 rds- 

30 WB

15 pull-up 



Wednesday, December 9, 2020

WOD 12-10-20

 Floor Press 10-8-6-4-2

---------------------------------

A- Strict pull-up 3 x 10-15

B- banded tricep 3 x 20-30

C- plank shoulder tap 3 x 30



Tuesday, December 8, 2020

WOD 12-9-20

 SN DL 5 x 5

---------------------

40 DB SN

30 HRPU

20 DB SN 

10 HRPU

Monday, December 7, 2020

WOD 12-8-20

 EMOM x 18-

1- 15/12 cal AAB

2- 8 S2OH (135/95)

3- 15 weighted sit-up 



Sunday, December 6, 2020

WOD 12-7-20

 5 sets- 2 FSq w/ 5 sec eccentric 

-------------------------------------------

9 min AMRAP- 

3 bar MU

6 Sq CL (185/135)

9 burpee over bar 

Thursday, December 3, 2020

WOD 12-4-20

 Partner WOD-

80 synchro KBS

60 synchro sit-ups 

40 synchro WB 

20 synchro box jumps 

*20 synchro mtn climbers btw each movement 

Wednesday, December 2, 2020

WOD 12-3-20

 2k row for time 

------------------------

Skill/accessory work 



Tuesday, December 1, 2020

WOD 12-2-20

 EMOM x 10-  2 DL (work to heavy set)

-------------------------------------------

10-9-8-7-6-5-4-3-2-1 

PCL (115/75)

*2 wall climb btw each set