12.13.17
Wednesday 12.13.17 Strength Back Squat 5 x 1 @96% w/ 1 Max Height Box Jump WOD EMOM (to Failure) 2 Kb Swings (53/35) 2 Burpees Add 2 swings and burpees to every round (2+2, 4+4, 6+6…etc)
December 2017
12.12.17
Tuesday 12.12.17 “Chain Gang” 4 Rds. 500m Row 10 Sumo Deadlifts (185/125) 10 RDL (185/125) 10 Deadlifts (185/125) 10 Ring Pull-Ups
12.11.17
Monday 12.11.17 Strength Back Squat 3 x 2 @ 86% w/ 3 sec eccentric and 6 max height squat jumps “Dippin Dots” 21-15-9 Push Press (115/85) C2B Air Squat
12.8.17
Friday 12.8.17 Strength Back Squat 5 x 4 @ 68% w/ 6 sec Eccentric EMOM(21) 35 DU 12 GHDSU 100′ Sled Push (45/25) Competitors Squat Snatch w/ 3 sec Liftoff 5 x 2 @ 75% Squat Clean and Jerk w/ 3 sec liftoff and double pause in jerk 5 x 2
12.7.17
Thursday 12.7.17 “Pope Steve I” 7 Rds. 7 Cal on anything 7 Wall Balls (30/20) 7 Cleans (115/85) Competitors Negative Split 2k Row WOD 2 5 Rds. 20 Thrusters (95/65) 10 Strict TTB
12.6.17
Wednesday 12.6.17 Strength Back Squat 5 x 1 @ 93% w/ 4 Box Jumps @ 90% “Buffalo Chicken Dip” 150 Walking Lunges w/ Wall Ball (20/14) anywhere over chest Comeptitors 2017 CF Liftoff WOD #3
12.5.17
Tuesday 12.5.17 Strength 1 RM Jerk “Showlderz” 6 Rds. (add 3 reps each round 3-6-9-12-15-18) Push Press (115/85) Pull-Ups Clapping Push-Ups Competitors Triple TBT on Bike Score is Cals
12.4.17
Monday 12.4.17 Strength Back Squat 3 x 2 @ 83% with 3 sec Eccentric and 6 Max Height Jump Squats “Flame Retardant” 6-5-4-3-2-1 Deadlift (405/275) Strict Ring Muscle-Up Burpee Box Jump (30/24) Competitors 21-15-9 Strict C2B Deficit HSPU (6″/4″)
