Category: Daily WOD

12/11/17

Strength: A1. DB Strict Press: 4 x 10 A2. Supinated Bent Over Row: 4 x 10 Conditioning: Performance: For Time: 800m run 30 Snatches (135/95) 800m Run (17 min cap) Fitness: 15 min AMRAP: 200m Run 4 Power Snatches @ 65% or 10 KBS (AHAP)

12/10/17

Open Gym today from 10AM – 12PM! Yoga meets after at 12:30PM!

12/9/17

Focus of Today’s Foundations: Thrusters Wall Balls Double Unders Strength: 12 mins to find a 1RM Power Clean Conditioning: Teams of 2 work to complete 20 min AMRAP: 200m Run 7 Burpees 7 TTB (each partner completes one full round at a time)

12/8/17

Strength: A1. Bench Press: 3 x 10 @ 65% A2. RDL: 3 x 10 @ 50% 1RM Deadlift Conditioning: For Time: 25 Wall Balls (20/14) 25 CTB Pull Ups (Scale = Jumping CTB) 25 Wall Balls 25 Box Jumps/Step Ups (24/20) 25 Wall Balls 25 KBS (70/53) (16 min cap)

12/7/17

Focus of Today’s Foundations: Front Squat Strict Press Push Jerk Supplemental Strength: Back Squat: 3 x 10

12/6/17

Strength: Sandbag or Stone Complex: Perform 3-5 sets of the following (working up to the heaviest possible weight): 3 Ground to Shoulder 3 Squats 40m Carry (2 lengths of gym) Conditioning: 12 min AMRAP: 10 Ring Rows 15 Push Press (115/75) 30 Double Unders


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