Month: December 2017

Strength/Skill: Shoulder to Overhead 4 x 3, every 2 minutes, find 3RM WOD: 5 RFT 10 DB/KB Overhead Squats (50/30 – one KB – 5

Strength/Skill: HRPUs, 5 minute EMOM of 8 reps (FB 15) WOD: Partner Follow the Leader Part A: 3 RFT 12/8 Bike cals 10 HRPUs (FB

Strength/Skill: Cleans 5 round EMOM: 1 Clean @ 85% of your 1RM WOD: Part A: Sprint Ladders 5 – 4 – 3 – 2 –

Strength/Skill: Shoulder Mobility & HSPUs, Lunges WOD: Part A: 50/30 HSPUs for time 5 min cap 2 min rest, then right into Part B Part

Strength/Skill: Back Squat, 8 x 8 @ 60%, every 90 seconds WOD: 20 minute AMRAP 9 KBS (70/50) 7 Wall Balls (25/20) 5 Strict Pullups

Strength/Skill: Snatch Deadlifts & Hip Snatches 3 x 8 Snatch DLs, every 90 seconds 3 x 8 Hip Snatches, every 90 seconds WOD: 30 minute

Strength/Skill: Clean Complex 1 Complex = 1 Full Clean (from the ground) + 1 Low-hang (below knee) Clean + 1 Hip-hang Clean All without dropping

Strength/Skill: Back Squats 4 round EMOM: min 1 – 4 Back Squats @ 70% min 2 – 40 second Wall Sit Each exercise will be

Strength/Skill: Rope Climb For Time Ladder: 5 – 4 – 3 – 2 – 1 Rope Climb 30 second plank after each round Big Classes:

Strength/Skill: Deadlifts, 5 x 2 partial to full, every 2 minutes WOD: 22 min Partner AMRAP 3 Deadlifts (275/185) 25 Double Unders 10/7 Bike cals