WOD
Monday 12.14.2015
WDO | Monday 12.14.2015
Strength
Push press
5×5
Climbing to 5RM
WOD
EMOM 15
1- row 200/150 m
2- strict handstand
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Strength
Push press
5×5
Climbing to 5RM
WOD
EMOM 15
1- row 200/150 m
2- strict handstand
Strength
Sumo Deadlift
6×3 (Climbing)
WOD
For time
Row 1k
100 dubs
50 slamballs
25 HSPU
Skill
4 sets not for time
12 supinated ring row
:45-1:00 plank on low rings
2 Turkish get up each arm
Farmers carry 3 lengths of floor
WOD
10-1
Burpee toe to bars
Box jumps 24/20
Olympic
Power Clean
6×3 (climbing)
WOD
Teams of 2 – Complete 5 rnds each
3 Power Clean
4 Alt Lunges
Row 250 m
Strength
Front Squat
Build to 1RM…
WOD
Amrap 20
20 thrusters 115/75
20 pull ups
20 lat over bar burpees
STRENGTH
Overhead Squat
4×6
Climbing
WOD
40 OHS 95/65
80 sit ups
40 HSPU / shoulder press
Tabata clock, can only work during :20 work cycles must rest during :10 rest cycle
Score = how many Tabita rounds to complete!
Gymnastics
Pick a skill and work for 10 min
WOD
AMRAP 30
Row 250 m
2 rds Cindy
Run 200 m
STRENGTH
5 sets
20 KB walking lunges
15 ring dips
WOD
Teams of 2
Complete full rounds until each complete 5 each
20 KB swings 53/35
15 wall balls 20/14
STRENGTH
Shoulder press
5 sets
Build to 3RM
1:00 plank hold between sets
WOD
Am rap 10
10 thruster 95/65
15 toe to bar
50 dubs
OLY/gymnastics
Every 2:00 for 20:00
1- power clean x 1.1.1.1
Rest :10 between singles
Build load across the 5 sets
2- weighted pull ups x 3-5
5 sets of each
WOD
3RFT
10 power cleans 155/105
10 burpee box jumps 24/20