WOD’s

WOD's

No Pain, No Gain


Monday: December 11, 2017

Strength:  Back Squat:  5@60, 5@65, 5@70
2 Person Team WODs:
WOD 1:  4 Minute AMRAP
Max Squat Snatch (135/95)
Rest 5 Minutes
WOD 2:  12 Minute AMRAP
100 DU’s (200 singles)
50 Hang Power Cleans (115/75)
100 DU’s
50 Front Squats
100 DU’s
50 S2OH

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Thursday, December 7, 2017

(3) 5 minute rounds for max reps at each station:
From 0:00-2:00, run 300m then DU’s (singles)
From 2:00-3:00, Russian KB Swings (55/45)
From 3:00-4:00, Sit-Ups
From 4:00-5:00, Wall Balls (20/14)
Rest 5 minutes between rounds

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Monday: December 4, 2017

Strength: Back Squat: 5@70, 5@75, 3@80, 3@85, 1@90, 1+@95
Two Person Team WOD:
1000m Row, rest 1 min then
40 C2B Pull-Ups + 40 Push Press (135/95)
50 Pull-Ups + 50 Push Jerks
60 Push-Ups + 60 S2OH
Your time starts at the beginning of your row.

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Friday: December 1, 2017

Strength:  Deadlift: 5@65, 5@70, 5@75, 5@80, 5@85
5 Rounds:
2 Snatch (185/130)
4 Muscle-Ups or 8 Ring Dips
6 Burpee Box Jump Overs (30/24)
The snatch should be heavier than normal and with good form.
If your form is off, scale back the weight and do 4 snatch per round at a lighter weight.

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