Friday 12/8/17

WOD A: Mobility B: CLEAN & JERK 5 sets, work to heavy complex: 1 Power Clean + 1 Front Squat + 2 Push Jerk + 2 Split Jerk C: 12 min AMRAP (Reps) 6 Bar Muscle-ups 12 Thrusters (95/65) 18 Push-ups 24 Sit-ups ** Sub MU’s with 6 Strict Pull-Ups

Thursday 12/7/17

WOD A: Mobility B: For Time: 800m Row C: For Time: 30 Sec. Plank Hold 80 Russian Twist (15/10) 30 Sec. Plank Hold 60 Box Jumps (24/20) 30 Sec. Plank Hold 40 OH Lunges (35/15) 30 Sec. Plank Hold 20 KB Single arm Push Press (35/25) 30 Sec. Plank Hold

Tuesday 12/5/17

WOD A: Mobility B: EMOM for 6 min. of 5 Push Press @75% + 5 Box Jumps C: 6 min AMRAP of: 200 Double Under AMRAP KB Swings (53/35) -2:00 Rest- D: 4 min AMRAP of: 100 Double Under AMRAP Goblet Squats (53/35) -2:00 Rest- E: 2 min AMRAP of: 50 Double Under AMRAP KB […]

Monday 12/4/17

WOD A: Mobility B: EMOM for 8 min. of 5 Cleans @75% + 3 Burpees C: For Reps 0:00-3:00 2 Rounds of 10 OH Squat (95/65) 10 C2B *must rest until end of 3:00 3:00-6:00 2 Rounds of 12 OH Squat 12 C2B *must rest until end of 6:00 6:00-9:00 2 Rounds of 14 OH […]

Wednesday 11/29/17

WOD A: Mobility B: 1RM or Skill C: 10 min AMRAP of: 10 Deadlift (185/135) 15 Box Jumps (24/20) 15 Deadlift 15 Box Jumps 20 Deadlift 15 Box Jumps 25 Deadlift 15 Box Jumps 30 Deadlift 15 Box Jumps 35 Deadlift 15 Box Jumps

Tuesday 11/21/17

WOD A: Mobility B: For Time 500m Row 60 Sec. Plank 20 Wall Ball Shots 60 Sec. Plank 15 Wall Ball Shots 60 Sec. Plank 10 Wall Ball Shots C: 3 Rounds for Time 10 Hang Power Clean + Push Press (115/80) 15 Push-Ups 10 Burpee over Bar 15 KB Swings (53/35)

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