Strength/Skill: 5×3 OHS hold for 3 seconds at the bottom, complete 2 wallwaks between sets
WOD: 15 min AMRAP
5 pull ups
10 GHD sit-ups
15 walking lunges
Categories
WOD for December 16, 2019
Category: WOD
Categories
WOD for December 13, 2019
Skill/strength: EMOM for 15 mins
3 snatch grip deadlifts + 2 hang snatch pulls+1 full hang snatch
WOD: 6 min AMRAP
30 DUs
10 DB thrusters (50/35)
5 C2B
Rest 3 mins and then complete another 6 mins
Categories
WOD for December 12, 2019
Strength/Skill: 5×3 deadlifts and 10 GHD sit ups between
WOD:
50 DUs
Then 3 rounds
20 jumping lunges
20 push ups
20 v-ups
Row 500m (after the 3 rounds)
Categories
WOD for December 11, 2019
Strength/Skill: 5-3-3-2-1 Push press and 10 seated good mornings between
WOD: 21-15-9-6-3
Wallballs (20/14)
Wallball cleans
Categories
WOD for December 10, 2019
EMOM for 21 mins (rotate through each min)
12/9 calorie row
15 power snatches (75/55)
12 T2B
Rest 5 mins
EMOM for 10 mins
3 power cleans (70-75% of max) PLUS 6 jump squats
Categories
WOD for December 9, 2019
Skill/strength: 3 rounds of 10 strict pull ups, 20 DB bench presses and 30 hammer curls. Rest 1 min between sets
WOD: 20 min AMRAP
10 DB burpee deadlifts (40/30)
10 DB step ups
20 plank up downs
Categories
WOD for December 5, 2019
Strength/Skill: 3 rounds of 10 RDLs (3010 tempo) and 10 floor wipers
WOD: 4RFT
20/15 calorie row
30 KBS
15 pull-ups
10 v-ups
Categories
WOD for December 4, 2019
Strength/Skill: 3 rounds of 10 bar on back step ups and 5 strict T2B
WOD: 10 rounds
30 DUs
5 deadlifts (135/95)
5 front squats
5 shoulder to overhead
Categories
WOD for December 3, 2019
Strength/Skill: Snatches (full squat) 5-3-3-2-1
WOD: Every 2 mins for 10 rounds (20 mins)
15 burpee box jumps overs
*scale down reps as needed
Categories
WOD for December 2, 2019
Strength/Skill: 1 RM back squat
WOD: 15 min AMRAP
Run 100m
15 backsquats (135/95)
15 HSPUs