WOD

Dec 16th Class Program

5 min AMRAP:

5 Thrusters @ 135/95

5 Bar facing Burpees

1 work / 1 rest

+

Rest 5 mins

+

5 min AMRAP:

5 Power Cleans @ 135/95

5 T2B

1 work / 1 rest

+

Rest 5 mins

+

5 min AMRAP:

5 Deadlifts @ 135/95

20 DU’s

1 work / 1 rest

+

For time:

3k Row together – break up anyway needed

Dec 15th Class Program

Strict Press Cluster 1.1.1 x 5 sets – Rest 1 min

Rope Climb Cluster (Any viariation) 1.1.1 x 5 sets – Rest 1 min

+

5 Sets:

2 mins on Rower

10-12 HSPU (Any Variation)

3-6 Ring Muscle Ups

Rest 2-3 mins

+

For Quality:

3 Sets of

10 Powell Raises/side

10 DB External Rotations/side

100ft OH Carry/side @ moderate weight

Dec 14th Class Program

Build to tough 5 rep TNG Hang Squat Snatch every 2 mins – Min 5 sets – Max 8 sets

+

Front Rack Reverse Lunge 4-6 reps/side x 4 sets

Romainian DL 4-6 reps @31X1 x 4 sets

+

3 Rounds for time:

15 Thrusters @ 95/65

10 Lateral Burpees over the bar

Dec 13th Class Program

10 Sets:

300m Row

20 Alt Step Ups

10 Alt TGU @ 16/12

10 Cals on AirBIke

Rest 2 mins

Dec 12th Class Program

Bench Press – Build to tough 8 reps

+

Strict Pull-ups 6-8 reps x 3 sets

+

12 min EMOM:

1st min: 20s Ring Dips or Pushups

2nd min: 20s T2B

3rd min: 50 DU’s or 30s of DU’s

+

10 min AMRAP:

15 Wall Balls

15 KBS @ 32/24

15 Cals on AirBIke

Dec 11th Class Program

3 Position Clean – below knee + above knee + mid thigh

1 complex every 2 mins x 5 sets

+

Front Squat EMOM:

3 reps @ 75%+ @31X1 x 6 mins

+

5 Sets:

3-5 D-Ball Cleans over the shoulder

50ft Reverse Sled Drag @ tough weight

Rest 2 mins

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