December 2019

WOD for Thursday, Dec 05, 2019

Shoulder Press 6 x6

Shoulder Press @20X1
6 Reps x 6 sets (Progress from past week)

60 sec rest then:

Single Arm KB Box Step-up 8 reps (box #50)

post your Press load and note Step up

MAP 8 (B)

2x 15 min Piece of with 5min rest b/t:
With a Partner perform:
A – 20/15 cal Row / Byke
B – 15/10 Air Squat in 20m (10+10) Farmer's Carry

REPEATABLE & SUSTAINABLE (each split same time)

Note your worst piece result and note each split part

AlPo (Byke)

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

Post Meters

WOD for Wednesday, Dec 04, 2019

Back Squat 6 x6

Back Squat @30X1
6 Reps x 6 sets

60 sec rest then:

8 to 6 Strict Pullup @30X1 after each sets (if light add a DB, if heavy use a band)

Post Back Squat Load

04122019

For time complete 40 – 30 – 20 & 10 reps of:
– Push Press @40/25
– Side Bar Burpees
120 – 90 – 60 rest b/t

WOD for Tuesday, Dec 03, 2019

Deadlift 6 x6

@30X1; Deadlift 6 x6

Try to improve from last week

Push Press ladder

Push Press 12-10-8-6-6-6 reps

Take 2 sec stop @ the top of each rep

MAP 8 (C)

2x 15 min Piece of with 5min rest b/t:
– 5 min Row (cal)
– 5 min Byke or Flywheel Byke (cal)
– 5 min AMRAP:
* 20 Box Step-over
* 30 sec Rope Jump

REPEATABLE & SUSTAINABLE (each split same time)

Note your worst piece result and note each split part

03122019

2 sets of:
– 400m Row
– 15/12 Supine Grip Ring Row
– 45/30" Ring Plank
60 sec rest b/t

WOD for Monday, Dec 02, 2019

Power Clean 3RM + HSPU

Find your Power Clean 3RM in 18min.

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

02122019

3 sets For Time:
– 20 DB Snatch @22,5/15
– 30" Wall Sit
– 60" Rope Jump (some DU)
– 60 sec rest

Post total time, find a good pace during all the workout

AlPo (Byke)

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

Post Meters

November 2019

WOD for Friday, Nov 29, 2019

Deadlift 6 x6

  • @30X1; Deadlift 6 x6

60 sec rest

  • @2121; Goblet Squat 10 reps

60 sec rest

  • @20X1; Strict HSPU 6 to 4 reps

60 sec rest

Post Deadlift load

MAP 8 (C)

2x 15 min Piece of with 5min rest b/t:
– 5 min Row (cal)
– 5 min Byke or Flywheel Byke (cal)
– 5 min AMRAP:
* 20 Box Step-over
* 30 sec Rope Jump

REPEATABLE & SUSTAINABLE (each split same time)

Note your worst piece result and note each split part

WOD for Thursday, Nov 28, 2019

Back Squat 6 x5

Back Squat @30X1
6 Reps x 5 sets

60 sec rest then:

8 to 6 Strict Pullup @30X1 after each sets (if light add a DB, if heavy use a band)

Post Back Squat Load

28112019

For Time:
– 50 PVC OH alt Lunges
– 30 American Swing
– 90 sec rest
– 30 PVC OH alt Lunges
– 15 American Swing
– 45 sec rest
– 15 PVC OH alt Lunges
– 5 American Swing

Look for a good and tall posture during the OH Lunges, light means control

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