WOD DEC 12TH

STRENGTH: 3X3 DEADLIFT @ 80%

WOD:

“Filthy Fifty”

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

WOD DEC. 11TH

STRENGTH: 3X3 SQUAT CLEAN 80% JERK THE LAST REP OF ECH SET

WOD: 12 MIN AMRAP:

10 WALL BALLS 20/14

8 PULL UPS

6 GROUND TO OVERHEAD 135/95#

 

CORE: 3X10 WINDMILLS

WOD December 10th

Strength:  80% of ORM for 3 sets of 3 reps Back Squat

WOD:

3 rounds for time:

10 kb swings 53/35#

10 kb front rack lunges (right side)

15 sit ups

10 kb swings

10 kb front rack lunges (left side)

15 sit ups

Wod Dec 7th

Strength: 3×4 strict shoulder press @75%

wod:

21 power cleans 135/95#

21 hr push ups

15 deadlift 225/155#

15 hspu

9 ohs 135/95#

9 burpees over bar

you must change out your own weights, only one bar per person

 

Core 3×10 tgu (5ech side)

Wod dec 6th

Strength: 3×4 split jerk @75%

WOD:

3 Cpt Americas 135/95# (2 back squats plus 1 behind the neck jerk equals 1 rep)

12 c2b pull ups

18 box umps 24/20

4 rounds for time

 

Core: max plank hold

 

WOD Dec 5th

Strength: 3×4 deadlift @ 75%

wod:

10,9,8,7,6,5,4,3,2,1 reps

squat clean 155/105#

ring dip

Core: 3×10 suitcase deadlift (ech side)

wod Dec. 4th

Strength: 3×4 Squat Snatch @ 75%

WOD:

4 Rounds (30 sec work/ 30 sec rest)
Max Burpees
Max KBSwings (53/35)
Max Squat Jumps
Max Toes 2 Bar

Wod Dec. 3rd

Strength: 3×4 back squat @ 75%

wod:

5 rounds for time

OHS 115/75#   6 reps

Pull Ups   12 reps

Double Unders 24 reps

 

Core:  3 min running clock – 30 Russian twists Then with remaining time do as many abmat sit-ups  as possible until the 3 min is up.