Dec
    11

    Tuesday December 11, 2018

    Build to a 1RM Front Squat

    “Karen”
    150 Wallballs

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Dec
    09

    Monday December 10, 2018

    5 Rounds
    3 Min AMRAP
    7 Cleans 135/95
    7 Push Jerk

    Rest 3 Min Between Rounds

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Dec
    07

    Friday December 7, 2018

    800m Run
    Then:
    10 Rounds
    10 HSPU
    10 Alternating Pistols
    Then:
    800m Run

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Dec
    06

    Thursday December 6, 2018

    Deadlifts
    5×2

    8 Min AMRAP
    10 Pull-Ups
    10 DB Snatch 50/35
    10 Push Ups

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Dec
    05

    Wednesday December 5, 2018

    Build to a Heavy 3 Rep TnG Power Clean

    Core:
    4 Rounds
    30 Sec Hollow Hold
    30 Sec Flutter Kick
    30 Sec Sit-Ups
    30 Sec Plank

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Dec
    04

    Tuesday December 4, 2018

    Front Squat
    6 reps @70%
    4 reps@ 75%
    2 reps @ 80%
    2 reps @ 85%
    2 reps @ 90%
    Max reps @ 82.5%

    3RNFT
    10 Bulgarian Split Squats (per leg)
    10 Hip Thrusters
    10 KB Deadlifts (per leg)

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Dec
    02

    Monday December 3, 2018

    18-15-12-9-6-3
    Thrusters 75/55
    Power Snatch
    TTB

    ETT:
    500 Single Skips
    100 Double Unders

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Nov
    30

    Friday November 30, 2018

    1000m Row
    100 Pull-ups
    200 Alternating DB Snatch 50/35
    300 Air Squats
    200 Push-ups
    100 Wallballs
    1000m Row

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Nov
    29

    Thursday November 29, 2018

    7RFT
    20 Burpees
    20 Sit-ups

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Nov
    28

    Wednesday November 28, 2018

    Front Squats
    6 Reps @ 67.5%
    4 Reps @ 72.5%
    2 Reps @ 77.5%
    2 Reps @ 82.5%
    2 Reps @ 87.5%
    Max Rep at 80%

    For Time:
    2000m Row

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to