WOD-12 DIC18

STRENGTH
3×3 POWER CLEAN
3×3 SQ CLEAN
80%
OR
EMOM×16
1:10×1KB RACK LATERAL STEP UP(5/5)
2:10×STRICT TOES TO RING
3:12×BENCH PRESS
4:BIKE/RUN/ROW/ROPE

WOD
5'AMRAP
5 ROUNDS SNATCH CHIEF(43/25)
THEN MAX SANDBAG THRUSTER(25/15)
2'REST
5'AMRAP
4 ROUNDS SNATCH CHIEF(50/30)
THEN MAX SANDBAG THRUSTER(25/15)
2'REST
5'AMRAP
3 ROUNDS SNATCH.CHIEF(60/35)
THEN MAX SANDBAG THRUSTER(25/15)
2'REST
TABATA ABS

*SNATCH CHIEF:
3 POWER SNATCH
6 PUSH UP
9 AIR SQ

WOD-11 DIC18

SKILL: TOES TO BAR

WOD
5 ROUNDS
1:12×SDHP(50/35)
2:MAX CAL ROW
3:10×FRONT SQ
4:MAX CAL BIKE
5:8×PUSH JERK
6:REST

SCORE:TOTAL CALORIES

WOD-10 DIC18

STRENGTH
1RM FRONT SQUAT
OR
EMOM×16
1:10×KB MIXED RACK OH WALKING LUNGE(5/5)
2:15×KB GLUTE BRIDGE
3:10×SINGLE ARM SEATED DB STRICT PRESS(5/5)
4:BIKE/ROW/RUN/ROPE

WOD(20'CAP)
10 THRUSTER(50/35)
20 BURPEE BOX JUMP OVER(24"/20")
10 OVER HEAD SQ(50/35)
15 PULL UP
10 P SNATCH(50/35)
5 BAR MU
10 P SNATCH(50/35)
15 PULL UP
10 OVER HEAD SQ(50/35)
20 BURPEE BOX JUMP OVER(24"/20")
10 THRUSTER(50/35)
RX+(60/40)

2' REST

TABATA ABS

WOD-22 JUN18

STRENGTH
PUSH JERK
5-5-4-3-3-2-1-1
OR
EMOM×16
1:12×2DB ALT TRICEPS BENCH PRESS
2:12×2KB GORILLA ROW
3:10×2KB PUSH JERK
4:BIKE 40"[10"100%5"50%]
ROW 15/10 CALORIES

WOD
18' AMRAP
10 OVER HEAD SQUAT(43/30)
20 HANG POWER SNATCH
30 PUSH UP
40 SIT UP
50 ALT LUNGES
2'REST
TABATA ABS

WOD-21 JUN18

WOD
0:00-10:00
1500M RUN
THEN:
AMRAP OF:
5 SANDBAG P CLEAN(25/15)
5 BURPEES OVER SANDBAG
10:00-13:00 REST
13:00-21:00
1000M RUN
THEN AMRAP
5 KB SWING(24/16)
5 BOX JUMP(24"/20")
21:00-24:00 REST
24:00-30:00
800M RUN
THEN:
5 PULL UP
5 SANDBAG THRUSTER(24/15)
30:00-33:00 REST
33:00-38:00
400M RUN
THEN AMRAP OF
5 MEDBALL SQ CLEAN(20/16)
5 MEDBALL SIT UP
38:00-41:00
41:00-45:00
250M RUN
THEN
MAX BURPEES