12.13.17

STRENGTH

5 Minutes Double Under Technique

Then,

4 Rounds of:

25x Double Unders

20x Hollow Body

WOD

15 Minute AMRAP

12x Box Jumps

9x Power Snatch (115/80)

6x Bar Muscle Ups

12.12.17

STRENGTH

Power Snatch

WOD

3 Minute AMRAP

15 Cal Row

15x Power Clean (95/65)

-rest 3 minutes-

3 Minute AMRAP

12 Cal Row

12x Power Clean (115/80)

-rest 3 minutes

3 Minute AMRAP

9 Cal Row

9x Power Clean (135/95)

12.11.17

STRENGTH

4 Rounds

4x Hollow to Neutral

4x Superman to Neutral

6x Hollow to Superman Complex

20x Banded Good Mornings

WOD

100x Double Unders

80x Wall Balls

60x KB Swings (53/35)

40x Box Jumps

20x S2OH (155/105)

12.08.17

WOD

Buy In:

200x Double Unders

Then,

3 Rounds

50′ Walking Lunge

25x Sit Ups

50′ Walking Lunge

25x KB Swings (53/35)

12.07.17

STRENGTH

Squat Snatch Technique – PVC and Empty Bar

WOD

15x Ring Rows

10x Squat Snatch (95/65)

15x Box Jump Overs

12.06.17

WOD

“Dirty 30”

30x Each:

  • Box Jumps
  • C2B Pull Ups
  • KB Swings
  • Front Squats (115/80)
  • T2B
  • Push Press (115/80)
  • Deadlifts (115/80)
  • Wall Balls
  • Burpees
  • Double Unders

12.05.17

STRENGTH

4 Rounds Not For Time

25x Hollow Body Rocks

10x Banded Good Mornings

5x Each Arm DB Strict Press

WOD

“Elizabeth”

21, 15, 9x

  • Squat Cleans (135/95)
  • Ring Dips

12.04.17

STRENGTH

Squat Cleans

WOD

5 Rounds

20 Cal Row

10x Thrusters (115/80)

12.01.17

WOD

3 Minute AMRAP

Buy In: 75x Double Unders

15x Deadlift (185/135)

15x Burpee Over Bar

-rest 3 minutes-

3 Minute AMRAP

Buy In: 75x Double Unders

10x Deadlift (225/155)

10x Burpee Over Bar

-rest 3 minutes-

3 Minute AMRAP

Buy In: 75x Double Unders

5x Deadlift (275/185)

5x Burpee Over Bar

11.30.17

STRENGTH

Buy in:

75x Double Unders

Then,

EMOM for 4 Minutes

20x Double Unders then singles for remaining time

WOD

3 Rounds

500m Row

12x Push Jerk (155/105)

15x T2B