WOD

Wednesday 12.20.17   Strength Back Squat 4 x 4 @ 65% w/ 2 sec eccentric   “Cindy” AMRAP (20) 5 Pull-Ups 10 Push-Ups 15 Air Squats

Tuesday 12.19.17   Strength Barbell Complex (20 min to find heavy) 1 Power Clean + 2 Hang Squat Clean + 1 Thruster + 2 Jerks   WOD 1 Tabata DU   WOD 2 Tabata Moutain Climbers

Monday 12.18.17   Strength Bulgarian Split Squat 5 x 5 – Build to heavy   WOD 3 rds. 10 Wall Balls (30/20) 10 Walking Lunge with wall ball 10 Burpees

Friday 12.15.17   Strength Back Squat 4 x 4 @ 72% w/ 6 sec eccentric   “Jackie” 1,000m Row 50 Thrusters (45/35) 30 Pull-Ups

Thursday 12.14.17   Pistol Practice   WOD 6-12-18-12-6 Push-Ups Pistol Squat DB Snatch (50/35) TTB

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)

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

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

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

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