December 30, 2017

12-29-17

Back Squat (4-4-4-4-4)

5 x 4 @ 75%

Bench Press (4-4-4-4-4)

5 x 4 @ 75%

Metcon (AMRAP - Rounds and Reps)

14 Min AMRAP
400m Row
20 Deadlifts 185/135
400m Row
10 C2B Pull Ups

December 29, 2017

12-28-17

Metcon (Time)

For Time: (35 Min Time Cap)
400m Run
15 Clean & Jerk 155/105
400m Run
30 T2B
400m Run
45 Wall Balls 20/14
400m Run
45 KBS 53/35
400m Run
30 Ring Dips
400m Run
15 Front Rack Lunges 155/105
400m Run

December 27, 2017

Strength:

3 x 8 Back Squat @ 65%

3 x 8 Bench Press @ 65%

WOD

7 minute AMRAP

35 Double Unders

11 Thrusters 95/65

7 Burpee Box Jump Overs 24/20

2 minute rest 

400m sprint

December 15, 2017

Skill:

Handstand Skill work: 15 min

- Handstand Holds

- Negatives

- Kipping Practice

- Wall Walk Holds

- Handstand walk

WOD:

3 min AMRAP

5 HSPU

5 Strict Pull ups

2 min rest

3 min amrap

10 wall balls

10 T2B

2 min rest

3 min amrap

cal bike

score = Total reps

December 14, 2017

Strength:

Bench Press

6 x 4 @ 80%

WOD:

3 Rounds for time

800m Run

15 deadlifts 275/205

December 13, 2017

Strength:

Back Squat

6 x 4 @ 80%

WOD:

15 minute AMRAP

10 c2b pull ups

10 Front Squat 135/95

10 bar facing burpees

December 12, 2017

Strength:

Bench Press

4 x 10 @60%

WOD:

For Time:

60 Cal Row

50 Wall balls

40 Cal Row

30 Power snatches 95/65

20 Cal Row

10 Ring muscle ups

December 11, 2017

Strength:

Back Squat

4 x 10 @ 60%

WOD:

20 Minute AMRAP 95/65

7 Squat Cleans

7 Push press

7 back squats

200m run

December 8, 2017

Skill:

Row technique

For 8 minutes

:30 sec easy

:30 sec hard

WOD:

Jackie

1000m Row

50 thrusters

30 pull ups

December 7, 2017

Skill:

5X5 Tng Clean and Jerk

WOD:

in a 2 min window

400m run

max rep clean and jerk 135/95

*rest 2 min and repeat unitl 30 c&J have been completed

*Scale Run distance if necessary 

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