WOD'S

Dec
12
Skill & WOD 12/12/18

temp-post-image

Skill

Death by FS

No Rack

65%

Goal is to get 8-12 reps

15min Cap
WOD

40/30cal Bike

30 T2B

3min rest

3 Rounds

Rx

n/a

INT

T2B Attempts

Scaled

30/20 Cal Bike

Knee Raises


Dec
11
Skill & WOD 12/11/18

temp-post-image

Skill

400m Run

rest 1min

5 Rounds

WOD

4 Rounds not for time of

16 Reverse lunges (8ea.)

12 DB BP

15 Weighted hip extensions

Rx, INT, Scaled

AHAP


Dec
10
Skill & WOD 12/10/18

temp-post-image

Skill

8min AMQRAP

8 Dragon flag

2 Wall climbs

4 Forward rolls

WOD

20min AMRAP of

5 Clusters

5 Bar muscle-ups

10 Bar facing burpees

Rx

155/103

INT

115/73

CTB

Scaled

95/63 or lower

Jumping BMU


Dec
09
Sunday Funday 12/9/18

temp-post-image

WOD

30-20-10

Cal Bike

DB Snatch

Cal Row

Box Jump

Rx

40/25

20"

INT

35/22.5

20"

Scaled

30/20 or lower

16" or lower


Dec
08
Rehab Saturday 12/8/18

temp-post-image

WOD
5min Hang from pull-up bar

*Penalty

15 HSPU

30 Hollow Rocks

60 DU

Rx

n/a

INT

4min Hang

1-2 AB Mats

30 DU

Scaled

2min Hang

15 Push-ups

3 DU attempts then 60 single unders


Dec
07
Skill & WOD 12/7/18

temp-post-image

Skill

4 Rounds of

12 GHD Sit-ups

12 Reverse Flies

12 DB Lateral Raises

12 DB Pull-overs

WOD
Partner Workout

100-80-60-40-20

Wall Balls

KBS
*1 Working 1 Resting

Rx

20/14 to 10/9ft

53/35

INT

16/13

45/30

Scaled

14/10 or lower

35/25 or lower


Dec
06
Skill & WOD 12/6/18

temp-post-image

Skill

DL
5x10

E2.5M, Start moderately heavy and increase each round

WOD
4 Rounds

100 DU

10 Over Unders

Rx

24/20"

INT

50 DU

24/20"

Scaled

5 Attempts then 100 Singles

Step if needed, raise the under if needed


Dec
05
Weight Vest Wednesday 12/5/18

temp-post-image

Skill

8min AMQRAP

10 Strict Dips

:20 Hanging L-sit

20ft HS Walk

WOD

20min AMRAP

200/150 Cal Air Dyne

50 DB Box Step Overs

50 DB Renegade Rows

Rx

Vest

50/35 to 20"

INT

No Vest

30/20 to 20"

Scaled

20/15 or lower to 20" or lower


Dec
04
Skill & WOD 12/4/18

temp-post-image

Skill

PWR Snatch + Squat Snatch

EMOM for 12 @mod heavy weight

WOD

In 30min Build up to a heavy single

PWR Clean

FS

Weighted Pull-up

Rx, INT, Scaled

n/a


Dec
03
Skill & WOD 12/3/18

temp-post-image

Skill

Bench press 5x5, E2M Start @ 70% and increase if possible

WOD

Monthly Benchmark

30min Row

Rx, INT, Scaled

n/a