WOD
Wednesday 12.30.2015
WDO | Wednesday 12.30.2015
Strength
Front squat
5×2
All working sets between 80-95%
WOD
EMOM 15
1 5 thruster heavy
2 ring row 10-15
3 box jump 10-15
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Strength
Front squat
5×2
All working sets between 80-95%
WOD
EMOM 15
1 5 thruster heavy
2 ring row 10-15
3 box jump 10-15
Skill
4 RFNT
1 – rope climbs
X 2 ascents
2- L sit
:45 accumulated
3- handstand walk
WOD
4 RFT
60 dubs
15 alt KB snatch 53/35
15 toe to bar
Olympic
Power Clean
4-5×10
Take 4-5 sets to build to 10 RM touch and go
WOD
3RFT
10 shoulder to over head 135/95
10 burpee pull ups
400 m run
Strength
Deadlift
5×3
Climbing only as high perfect form allows! Form breaks stop set immediately
WOD
Amrap 18
10 ground to overhead 135/95
20 push ups
300 m run
Strength
Back Squats
WOD
3 sets for reps
:60 wallballs 20/14
:60 rest
:60 burpees
:60 rest
:60 box jump over 24/20
:60 rest
Strength/skill
3 sets
Shoulder press x5
Rest 1:00
Clean grip high pull x10
Rest 1:00
40 dubs
WOD
Jumping Helen
100 dubs
21 KB s
12 pull-ups
Skill
3 sets not for time
L-Pull ups
5-7 reps
KB Clean and press
5-7 each arm
Row 150 m SPRINT
WOD
Amrap 9
30 wallballs 20/14
20 box jumps 24/20
10 toe to bar
Olympic
Clean and jerk
5x 3
Wod
For time
5 shoulder to overhead 155/105
10 power cleans
15 deadlifts
600 m run
15 deadlifts
10 power cleans
5 shoulder to overhead
Strength
Front Squats
4×6
Tempo 3x1x1
WOD
AMRAP 6
Level 3 Level 2 Level 1
5 Front Squats 185/135 115/95 75/45
7 Bar Facing Burpees
Olympic
Power Snatch
Build to heavy single
Wod
21-15-9
KB swing 70/53
Push ups
Pull ups