Sunday Funday

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10 pull ups

10 tire flips

50m sled drag

x 2 rounds

rest 2 min

10 hspu

10 deadlift 275/185#

50m sled drag

x 2 rounds

rest 2 min

20 sledge hammer strikes

20 wall balls

50 ab mat sit ups

x 2 rounds

 

December 13th

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1) Squat Up to 3-5rm

2) Pause Squat 2×4 at 80%

Wod:

200m run

21 squat cleans @ 50%

200m run

15 squat cleans

200m run

9 squat cleans

December 12th

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Block Clean and Jerk Up to 2+1rm,

80%x4x2 of Pull/Pull/Full+Jerk Clean and Jerk

MetCon

3 rounds

6 push press @ 75%

16 pull ups

24 ab mat sit ups

DECEMBER 11TH

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HANG SNATCH: EMOM FOR 7 MIN 2 REPS @ 80%

FRONT SQUAT: 65/75/85% X 2 REPS

BLOCK DEADLIFT: 80% X AMAP

WOD:

20 BURPEES

12 OHS 135/95#

16 BURPEES

10 OHS

12 BURPEES

8 OHS

8 BURPEES

6 OHS

December 10th

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Emom 5 hspu X 10min

Weighted pull up, up to 3rm, drop 10% x5, drop 10% x 8

Wod

5 rounds:

40 dbl unders

12 t2b

15 power snatches 75/55#

Rest 1 min between rounds

DECEMBER 9TH

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HANG CLEAN & JERK 6X2+1 @ 80% 90SEC REST

SQUAT 60/67.5/75/82.5% X 3

WOD:

5 ROUNDS

5 POWER CLEANS @60%

20 FRONT RACK LUNGES

Team Saturday

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Rich Froning Jr. Team WOD

500 M Row (1 Person Cap at 500M)

Wall Balls (20/14)

Ground To OverHead (135/95)

Burpee Box Jumps (24/20)

Double Unders

Handstand Holds (30Sec Cap) — Substitute for Hand Stand Walks

Pull Ups

Push Ups

TOTAL REPS EQUALS TOTAL SCORE