December 6, 2019

F U Friday

3 RFT

30 Wall Balls

20 T2B

10 Burpee Box Jump Overs (24/20”)

800m Run

December 5, 2019

Accessory Work

5 x 5 Sumo Deadlifts 

4 x 10 Reverse Grip Pendlay Rows

4 x 6 Paused Bench Press (1 second on chest)

December 4, 2019

Skill:

15-20 Mins Double Under and/or HSPU skill work

WOD:

“Lauren Long Arms”

For Time: (50/35)

10 HSPU

15 DB Box Step Overs

25 Double Unders

8 HSPU

15 DB Box Step Overs

50 Double Unders

6 HSPU

15 DB Box Step Overs

75 Double Unders

4 HSPU

15 DB Box Step Overs

100 Do...

December 3, 2019

Skill:

E2MOM x 6

3 x Push Jerk from floor

WOD:

3 RFT

400m Run

10 Power Cleans (155/105)

500/400m Row

10 Push Jerks (155/105)

December 2, 2019

Skill:

E2MOM x 5

8 x Split Squat each leg

WOD:

15 Min AMRAP

3-6-9-12-15-18-etc

Back Squat (135/95)

KBS (53/35)

Pull Up

*at 8 Min mark complete 400m Run

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