December 21, 2018

WHitten

5 RFT

22 KBS (53/95)

22 Box Jumps

400m Run

22 Burpees

22 Wall Balls

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort B...

December 20, 2018

Accessory Work

Back Squat

4 x 6 @ 75%

Bench Press

10-9-8-7-6-5-4-3-2-1 @ 65%

10 x :15 Bike Sprint :45 Rest

December 19, 2018

12 days of Christmas

(135/95)

1- Mailbox Run

2- HSPU

3- S2OH

4- Power Clean

5- Deadlift

6- Pull Up

7- KBS (70/53)

8- T2B

9- Box Jumps

10- Wall Balls

11- Burpees

12- Clusters

December 18, 2018

Skill:

Work up to a set of 5 Hang Power Snatch

WOD:

5 RFT

50 Double Unders

15 Hang Power Snatch (75/55)

December 17, 2018

Skill:

Front Squat

4 x 6 @ 75%

WOD:

3 RFT: (165/115)

5 Front Squats

18 Pull Ups

10 Deadlifts

18 T2B

5 Push Jerks

December 14, 2018

F U Friday

For Time:

75 Wall Balls

50 Power Cleans (135/95)

25 Cal Bike/Ski

20 Front Squats (135/95)

10 HSPU

5 Rope Climbs

December 13, 2018

Accessory Work:

Back Squat

4 x 4 @ 80%

Bench Press

Build to heavy set of 5, then 2 x 20 @ 65%, every time you break, 10 cal bike

1 Min Max Cal Bike and/or make up 500m Row

December 12, 2018

Notorious N.A.T

For Time:

100 Double Unders

21-15-9

Front Rack Lunge 95/65

Push Up

100 Abmat Sit Ups

15-12-9

Cluster 135/95

Pull Up

100 Double Unders

December 11, 2018

Skill:

Power Snatch Complex

1 High Hang Snatch +

2 Hang Snatch +   

3 Snatch

WOD:

4 RFT

5 Bar Facing Burpees

6 T2B

7 Power Snatch (95/65)

200m Run

December 10, 2018

Skill:

10 Min EMO2M

5 x Push Press

WOD:

For Time:

21-15-9

Shoulder to Overhead (115/75)

Box Jumps

Cal Bike/Ski

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