December 2019

WOD for Friday, Dec 13, 2019

Back squat 5RM

Find you 5RM for back squat.

Strict Pullup Max Effort

In 10min:
Find your Strict Pullup Max Effort.

Note Reps & Band

MAP 8 (A)

2x 15 min Piece of with 5min rest b/t:
– 5min Row (cal)
* 1min Air Squat
* 1min 15" Plank + 15" Pushup x2
* 1min Down & Up
* 1min Alt Lunges
* 1min Box Jump (step-down)
– 2:30min Byke (cal)
– 2:30min Rope Jump (No Double-unders)

REPEATABLE & SUSTAINABLE same result

Note:
– Post your lower result and note each round total score

WOD for Thursday, Dec 12, 2019

Hang Power Clean 3 x5

Hang Power Clean 3 x5

After each set perform:
– Strict HSPU / DB Press 8 to 6 reps (improve from past week)

add 60 sec rest @ the end of HSPU

Note your PC best result

"Loredo" Hero

Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

AlPo (Byke)

3 sets of: 10 seconds All-Out / 2:30 min rest with Erg bike

Post Meters

WOD for Wednesday, Dec 11, 2019

Press 5 x5

Shoulder Press @20X1
5 Reps x 5 sets (Progress from past week)

60 sec rest then:

2x KB Box Step-up 8 reps (box #50)

post your Press load and note Step up

MAP 8 (2)

15 min Round @80% Aerobic pace
Every 5min for 3 time, perform:
2:30 min of 200m Run + RJ / Rope Jump +
1:30 min of G1/2/3 +
1:00 min of FLR

g1) Air Squat
g2) Alternated Lunges
g3) Burpees

Repeat for 3 rounds, 5 rest btwn rounds.

Remember you must show repeatability for every movement score.
Post total reps.

WOD for Tuesday, Dec 10, 2019

Back Squat 5 x5

@30X1; Back Squat 5 x5

60 sec rest then:

5 Strict Pullup @41X1 after each sets (if light add a DB, if heavy use a band)

Post Back Squat Load

10122019

3 round of:
– 20 WBS
– 10 Kipping Pullup
– 20 American Swing
– 10 Kipping HSPU

2min rest

Post total time and note avg time

WOD for Monday, Dec 09, 2019

Deadlift 5 x5

@30X1; Deadlift 5 x5

Push Press ladder 2

Push Press 10-8-6-5-3 reps

MAP 8 (1)

15 min Round @80% Aerobic pace
Every 5min for 3 time, perform:
600m Run +
t1) Air Squat
t2) Situp
t3) Box Step up

Repeat for 3 rounds, 5 rest btwn rounds.

Remember you must show repeatability for every movement score.
Post total reps.

AlPo (Byke)

3 sets of: 10 seconds All-Out / 2:30 min rest with Erg bike

Post Meters

WOD for Friday, Dec 06, 2019

Power clean 3RM

  • Find your 3RM power clean of the day in 15min.

Box (Back) Squat 3RM

Box (Back) Squat 3RM in 20min

MAP 8 (A)

2x 15 min Piece of with 5min rest b/t:
– 5min Row (cal)
* 1min Air Squat
* 1min 15" Plank + 15" Pushup x2
* 1min Down & Up
* 1min Alt Lunges
* 1min Box Jump (step-down)
– 2:30min Byke (cal)
– 2:30min Rope Jump (No Double-unders)

REPEATABLE & SUSTAINABLE same result

Note:
– Post your lower result and note each round total score

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