12-08-22

on 10′ Clock:
Built to 50-100% BW Bench for 5 Rep Max

6′ EMOM x 4 Rounds
500/450m Row
5 DB Thrusters
OH DB Walk to Other Side of Box
5 DB Thrusters
10 CG Bench at 50-100% BW

12-07-22

Strict Press:
10@35%
6 Sets x 3 Reps Going Up to Heavy 3…..3 Sec Pause at Top of Each Lift

WOD:
In 7′:
800m Run
Max Rounds of:
20 Sit ups
5 Push Ups
5 Toes to Bar / 10 Knee Above 90
Rest 3′
In 7′:
800m
Max Rounds of:
10 Tuck Ups
5 Push Ups
5 Pull ups / 10 Jumping Pull ups

12-06-22

Hang Power Cleans
10@35%
5 Sets x 5 Reps Building to Heavy 5RM
*1 Front Squat After Each Set

For Time:
500/450m Row
400m Run
5 Rounds:
4 Deadlifts
1 Hang Squat Clean
5 Burpee Over Bar
Then,
250m Row
200m Run

12-05-22

Backsquats
10@35%
8@45/55%
4@65/75%
2 Attempts at Heavy Perfect 2RM

WOD:
3 x 4′ EMOM
500/450m Ski

12-02-22

Strength: Hang Power Clean
5 Sets of 5 Reps
Find Heavy 5

WOD: Team of 3 – 20′ AMRAP
15/11 Cal Ski
20 Wallballs
200m Run
7 Burpees
Leap Frog Style

12-01-22

Strength: Push Press
8 Sets of 3 Reps to Find Heavy 3

For Time:
10-9-8-7-6-5-4-3-2-1
Deadlifts (at 3 Rep Push Press Weight)
Push Ups (2 Second Plank Hold at Top)
*At 4-3-2-1, Keep Doing 5 Push Ups

11-30-22

For Time:
50-40-30-20-10
Box Step Ups
Abmat Sit Ups

11-29-22

Skill
Turkish Get Ups
5-4-3-2-1 / per Side – Increase Weight

14′ AMRAP
1000/900m Row or Ski
400m Run
Then, Max Rounds of:
40 DU / 100 Singles
5 Burpees

11-28-22

Thrusters
8 Sets of 4 Reps
Start Light and Work Up to a Heavy 4 Unbroken

For Time:
25/20 cal Ski
25 Double DB Thrusters 35/25
30 Toes to Bar
30 Front Squats

11-25-22

3 Rounds
15 Sumo DL
5 Goblet Squats
30 Flutterkicks 2 ct w/KB Pressed

13′ AMRAP
Team of 2-3
20 Bar Muscle Ups
10 Squat Cleans