WOD

December 7

A. Push Press 3 x 3 reps into Push Jerk 3 x 3 reps 3 rds 12 Shoulder to OH (135/95) 15 T2B 18 Up n over box Jumps (24/20)   1Team Training A. Snatch w/pause @ knee 2 reps @ 50%, 2 reps @ 60%, 2 reps @ 70% B. Snatch 2 singles @ 80%, 3 x 1 @ 85%, 2 x 1 @ 90% C. Clean 1...

read more

December 5

Partner Workout For time 150 Thrusters (45/35) 100 Pullups 50 Burpee Box Jumps (24/20) + Finisher: 1k Run Time Trial   1Team Training 30/25 MU for time rest as needed 3 rds 1k Row 1k Run 1.5 Miles on...

read more

December 4

A. PC x 1/Hang PC x 1 on the min for 12 mins *start @ 50% and build from there 4 min amrap x 3 sets 5 DL (135/95) 5 Hang PC 20 DU rest 2 mins after each amrap   1Team Training A. Clean 3 reps @ 50%, 3 reps @ 60%, 2 reps @ 70%, 2 x 2 reps @ 80% B. Jerk 2 reps @ 50%, 2...

read more

December 3

A. BS 1.1.1 x 4 sets rest 15 secs betw singles and then rest 2 mins *start @ 75% and build from there + Partner Workout 15 min amrap 60 Wall Balls (20/14) 50 T2B 40 Cal Row *Split up reps however you like!   Endurance 10 EMOM Odd mins- 15/10 Cal Row Even mins- 30 sec...

read more

December 2

A. Push Press x 1/PJ x 1/SJ x 1 build to a heavy set in 12 mins + 18 EMOM Min 1- 20 secs @ AB/AD *tough effort Min 2- 5/10/15/20m shuttle run Min 3- 7 Shoulder to OH (135/95) + 7 Lateral Jumps over the bar (1+1=1 rep)   1Team Training A. 20 Weighted Pullups into 20...

read more

December 1

A.1 DB Stepups 4 x 5 per side A.2 Bentover rows *supinated Grip 4 x 8 reps A.3 DB Curls 4 x 12 reps 12 min amrap 5/3 Strict Pullups 10 Heavy Russian KB Swings 15 Abmat Situps   1Team Training A. Snatch 2 reps @ 50%, 2 reps @ 60%, 2 reps @ 70%, 2 x 1 @ 80%, 1 x 1 @ 90%...

read more

Programming isn’t anything

It’s everything.