12/30/19

Strength:
SNATCH
3×3@80%

WOD:
Competition:
2 Rounds for Time
200m Run
20 Hang Power Snatch (95/65)
200m Run
2 Rope Climbs
200m Run
20 Burpees Under Rig

Performance:
2 Rounds for Time 16 min cap
200m Run
20 Hang Power Snatch (75/55)
200m Run
2 Rope Climbs
200m Run 20 Burpees Under Rig

Fitness:
2 Rounds for Time
200m Run
20 Hang Power Snatch (45/35)
200m Run
1 Minute Bar Hang
200m Run
20 Burpees Under Rig

Tuesday 12/31/19

Strength:

BACK SQUAT
3×5@70% -20lbs

WOD:
Competition:
50 DU
50 Air Squats
50 DU
50 Box Step Ups
50 DU
50 DB Alt Hang Clean and Jerks
50 DU
50 Single Leg V ups
50 DU

Performance:
30 DU
50 Air Squats
30 DU
50 Box Step Ups
30 DU
50 DB Alt Hang Clean and Jerks
30 DU
50 Single Leg V ups
30 DU

Fitness:
50 Singles
50 Air Squats
50 Singles
50 Box Step Ups
50 Singles
50 DB Alt Hang Clean and Jerks (35/20)
50 Singles
50 Single Leg V ups
50 Singles

Wednesday 1/1/20

New Years Day WOD

Thursday 1/2/20

Strength:

Gymnastics EMOM

HSPU – HSPU PROGRESSION
C2B – PULL UPS – PULL UP PROGRESSION

WOD:

Competition:
5 Min AMRAP
5 Deadlifts (275/185)
5 Cal Bike
Rest 2 Min
5 Min AMRAP
5 Reverse Grip C2B
5 Burpee DB Deadlifts (50/35)

Performance:
5 Min AMRAP
5 Deadlifts (225/145)
5 Cal Bike
Rest 2 Min
5 Min AMRAP
5 Reverse Grip Pull Ups
5 Burpee DB Deadlifts (50/35)

Fitness:
5 Min AMRAP
5 Deadlifts (185/125)
5 Cal Bike
Rest 2 Min
5 Min AMRAP
5 Tempo Ring Rows
5 Burpee DB Deadlifts (35/20)

Friday 1/3/20

Strength:
CLEAN AND JERK
3×2@85%

WOD:

Competition:
4 Rounds for Time
21-Wall Balls
15 – T2B
9 – Pistols

Performance:
4 Rounds for Time
21-Wall Balls
15 – Knees to Elbow
9 – Assisted Pistols

Fitness:
4 Rounds for Time
21-Wall Balls
15 – Knees to chest
9 – Goblet Squats (53/35)