December 2019

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

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

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