WOD
Tuesday 12.20.2016
WDO | Tuesday 12.20.2016
Fitness/Performance
3 sets
Rope Climbs X 2
L-sit X :30
Handstand Walk X 30 ft
WOD
4RFT
14 Alt KB Snatch 53/35
14 T2B
75 Dubs
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Fitness/Performance
3 sets
Rope Climbs X 2
L-sit X :30
Handstand Walk X 30 ft
WOD
4RFT
14 Alt KB Snatch 53/35
14 T2B
75 Dubs
Performance
10 sets
Clean and Jerk X 1.1.
Build from 60-90%
WOD (For Time)
Row 1000m
30 Clean and Jerk 135/95
Run 800m
Performance
3 sets
Bar MU’s X 3-5
KB Snatch X 6 each arm
Dubs X 40
WOD
Rowing Helen
Row 400
21 KB Swings 53/35
12 Pull-ups
Performance
Bench Press X 6
KB Bent Over Row X 10 (each arm)
WOD (For Time)
Row 1000m
Then 5 RNDS
20 Slam Balls 30/20
10 Ring Dips
Fitness
4 sets
Deadlift
X 8
Step ups
X 20
Barbell roll out
X 10
WOD
15 min amrap
10 deadlift / push up
15 burpees
75 Dubs
Performance
Front squat 5×4
Across @ 80-85%
WOD
3 sets
For max reps
:60 wallballs
:60 rest
:60 push ups
:60 rest
:60 goblet alt lunges
:60 rest
Performance
Snatch
6x 1.1.1 ( 3 singles)
WOD
AMRAP 12
20 Power Snatch 75/55
20 Push Press 75/55
20 Box Jumps 24/20
Performance / Fitness
Performance
3 sets
Rope climbs X 3
Hollow hold X :45
Hand stand walk X 30 ft
WOD
4 RFT
15 power snatch 95/65
15 toe to bar
400 m run
Performance/fitness
Back squat
5×6 tempo 31X1
WOD
3 sets
3:00 clock
Row 500/400
Max rep KB/DB snatch 53/35
Rest 3:00 between sets