WOD 12/14/18

Partner AMRAP 30 Min Partner A runs 400 m Partner B does AMRAP power snatch until A gets back. Switch and Repeat (each person only goes once) Partner A runs 400 m Partner B does AMRAP Back Squats Switch and Repeat Partner A runs 400 m Partner B does AMRAP Burpees...

WOD 12/13/18

Skill: Turkish Get-up 4 Sets of 4 each arm, increasing weight each set * 30 m bear crawl between sets WOD: 20 Min AMRAP 250 M Row 12 Box Jump Overs 24 Single-arm KB Swings (12 each side) 12 Push ups Post: Bulgarian Split squats 4 x...

WOD 12/12/18

Strength: Push Press 4×8 @ 60% WOD: 16 Min EMOM 4 Clean and Jerks (135/95) 8 Bar facing Burpees 12 Wall Balls 8/10 Cal Bike Post: Tabata Plank

WOD 12/11/18

Skill: Pistols-Add weight if able   WOD:   For time – Run 800 m   Then 30-20-10 Alt. Pistols (weighted) C2B Pull-ups   Then Run 800 m   Post: Spend 10 Minutes Foam rolling/stretching lower body...

WOD 12/10/18

Strength: Deadlift (percentages based off of 90% of 1RM +10#) 70% x 3, 80% x 3, 90% x 3+ WOD: “Annie” 50-40-30-20-10 Double-Unders Sit-Ups Post: 4 Sets of max reps – Wide grip Strict Pullups (use band if max reps are less than 6 per...

WOD 12/7/18

Skill: HSPU WOD: partner 16 min EMOM- -Max HSPU -Max Pull-ups -Max distance row (both work) -Rest Post: Stretching/mobility w coach