WODs for the week of 12/17
Monday: Skill Work - Tempo Back Squats WOD 21 - 15 - 9 Squat Clean 75/55 Box Jump Overs (24/20) Start each round with 400m Run Tuesday Skill - Find 1RM Push Press WOD 12 Minute AMRAP 4 Strict HSPU (Scaling is NOT kipping but altering to a scale that allows strict) 6 Strict Pull Ups (Again NO kipping even with scale) 12 Alternating pistols Wednesday Total 12 Minute EMOM Start with 5 Minute EMOM 1- High Hang Clean @ 60%-65% of 1RM Clean Right into 4 Minute EMOM 1- Hang Clean @
WOD for 12/6/18
Thursday:
“Diane”
21-15-9
Deadlifts 225/155
HSPU
WOD for 12/5/18
Wednesday:
WOD #1:
Front Squat 5x3 (Warm Up to 75% then start first working set at 75% adding weight if able) WOD #2:
800m Run For Time (Benchmark) https://www.youtube.com/watch?v=m4ytaCJZpl0&fbclid=IwAR0NdenZKH4t4fHYlW8NizY0g3RkpTodeTlWAtaoKHL2j0NaX7McEKe9_04
WOD for 12/4/18
Tuesday:
3 RFT
10 C&J 135/95
50 WBS (20/14)
WOD for 12/3/18
Monday: WOD #1:
Dead hang Pull Ups (weighted)
10 rounds of 3 Pull Ups- Build load each round (Scale if using bands or if needed slow ring rows with higher rep count) WOD #2:
“Annie”
50-40-30-20-10
Double Unders (sub attempts as SX or x2 for singles)
Abmat sit-ups
