WOD 12.08.17

December 8, 2017

Strength | Skill

5×5 deadlift

 

WOD

12-minute ascending ladder 3-6-9-12…

  • deadlift (RX 90/55) (2RX 100/65)
  • box jump (24/20)
  • T2B

WOD 12.07.17

December 7, 2017

Strength | Skill

TGU technique building to 1RM on each arm

 

WOD

Choose 3 tabatas:

  • push-ups
  • V-ups
  • KB snatches (20/12)
  • plate G2OH (20/15)
  • ring rows
  • DU’s
  • wall balls (20/14)
  • burpees

WOD 12.06.17

December 6, 2017

Strength | Skill

5×3 back squat

 

WOD

12-minute EMOM:

  • 6 power cleans + 6 front squats (RX 60/35) (2RX 8+8)
  • 20 abmat sit-ups

WOD 12.05.17

December 5, 2017

Strength | Skill

4×6 weighted pull-ups

 

WOD

6 rounds for time:

  • 20 alt V-ups
  • 15 KB swings (24/16) (28/20)
  • 9 pull-ups / 6 C2B / 3 MU
  • 20 DU / 40 singles between each round

WOD 12.04.17

December 4, 2017

Strength | Skill

5×6 strict press AHAP

 

WOD

21-15-9 for time:

  • thrusters (44/29)
  • ring dips
  • burpee bar touches

Cue|FIT 12.03.17

December 3, 2017

Cue|FIT

3 room laps.

3 room sprints.

 

12 rounds, 30sec on, 15sec rest

Banded lateral twist R

Banded lateral twist L

Med ball pull-ins

3 room sprints.

 

15 rounds, 30sec on, 15sec rest

Hanging Leg raises R

Hanging leg raises L

Plank jacks.

3 room sprints.

 

21 rounds, 30sec on 15sec rest

Hanging L hold

Alternating V ups

Straight leg med ball sit-ups

WOD 12.02.17

December 2, 2017

Partner WOD

9-minute AMRAP

  • 20 pull-ups
  • 30 wall balls (20/14)
  • 40 KB swings (24/16)

9-minute AMRAP

  • 20 plate G2OH (20/15)
  • 20 plate hop burpees
  • 20 V-ups

WOD 12.01.17

December 1, 2017

Strength | Skill

Bear complex: max set of 2 unbroken

 

WOD

12-minute EOMOM:

  • 8 thrusters (60/35)
  • Max DU’s in remaining minute

WOD 11.30.17

November 30, 2017

Strength | Skill

Pistol technique

 

WOD

Descending ladder 20-16-12-8-4:

  • Burpees
  • Pull-ups
  • Double KB deadlifts (24/16)
  • 6 pistols between each round

WOD 11.29.17

November 29, 2017

Strength | Skill

4×8 sumo deadlift

 

WOD

12-minute AMRAP:

  • 3 deadlifts
  • 3 power cleans
  • 9 box jumps (24/20)
  • 12 wall balls (20/14)

RX: 60/35, 2RX: 5 deadlifts + 5 power cleans.

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