Teams of 2
For time:
5,000m Bike
150 double hang KB snatch 35s/26s
100 double KB thrusters 35s/26s
cap: 25
12/6/2018
Strength
2 Deadlifts every 1:30 x 5 sets, building
Conditioning
10 min AMRAP
20 Wall Balls 20/14
15 Deadlifts 115/75
10 Hang Power Cleans 115/75
12/5/2018
“The Ghost”
- 6 Rounds for Total Reps
- 1 minute of Rowing (for calories)
- 1 minute of Burpees
- 1 minute of Double-Unders
- 1 minute Rest
12/4/2018
Strength
2 Touch and go cleans every 1:30 x 5 sets, building
Conditioning
5 rounds for time:
10 Toes to bar
15 Box Jump Over 24/20
20 KB swing 53/35
Cap: 15 minutes
12/3/2018
Strength
2 Front Squats every 1:30 x 5 sets, building
Conditioning
3 rounds for time:
400m run
21/18/15 Thrusters 95/65
Cap:12 minutes
11/30/2018
*Reminder, no 530pm class tomorrow because of our 6pm Christmas WOD with potluck and gift exchange!*
Teams of 2
300 Double Unders (x2 singles)
100 DB Snatch 50/35
200 Double Unders (x2 singles)
100 Single Arm DB Thrusters 50/35
100 Double Unders (x2 singles)
100 Single Arm DB Overhead Walking Lunge Steps 50/35
Cap=25 minutes
-Split work however, 1 person works 1 rests throughout-
11/29/2018
Strength
2 Strict press EMOM x 10, building
Conditioning
45/35 Cal row
35 Box jump overs 24/20
Cap: 10
11/28/2018
“Angie”
100 Pull ups
100 Push ups
100 Sit ups
100 Air squats
Cap: 25 minutes
11/27/2018
Strength
1 Clean + 2 Front Squats E2MOM x 5 rounds, building
Conditioning
7 rounds for time:
10 Deadlifts @bodyweight
10 Burpees
Cap:12 minutes
11/26/2018
Conditioning
12 min AMRAP
8 Hang power snatch 95/65
10 Pull ups
12 Alternating pistols
rest 3:00
2 Hang Snatch EMOM x 10 min
Build and rest on minute 6
