Thursday dec 2018
wod:
10 minute amrap
5 hang clean 185/135
10 burpee over bar
Rest 5 minutes
10 min amrap
10 toes to bar
10 cal row
Wednesday
December 18,2018
lift: e2m for 20 min
3 thrusters
start lighter and work up to a heavy set
wod:
4 rounds for time :
50 double unders
200 m run
12 thrusters 95/65
Tuesday
December 18,2018
wod:
35 min amrap
35 snatches 115/75
35 box jumps 30/24
35 clean 115/75
35 chest to bar
35 calorie row
round 2 is at 95/65
round 3 is at 75/55
Monday
Monday December 17,2018
lift: emom for 12 min
2 heavy front squats
- use the warm up time to establish a heavy weight and try and maintain the entire 12 minutes
wod:
3 rounds for time
30 wallballs 20/14
20 deadlifts 185/135
10 burpee
Chipper friday
Wod:
50 Sumo deadlift high pulls 75/55
40 box jumps 24/20
30 Toes to bar
20 shoulder to overhead 75/55
10 Muscle ups
***every minute on the minute perform 3 Burpees (also start the Wod with Burpees)