Monday December 16
2 hang power snatch+1 OHS+1 hang snatch 1rd every 1:30×6
“Power Move”
10 min
6 Hang Power snatch 95/65
9 OHS 95/65
12 Box Jump overs 24/20
A lot of us struggle with overhead position. Simply spending time in these positions will help improve it. I want you to be able to do the reps of the wod all in a row. Light weights fast today!
Tuesday December 17
“Lead Foot”
5 min AMRAP
2rds
12 Deadlifts 225/155
12 Toes to bar
Max cal bike/row
rest 3 min
5 min AMRAP
2rds
9 Deadlift 275/185
9 C2B pullups
Max cal bike/row
rest 3 min
2rds
6 Deadlifts 315/205
6 Bar MU
max cal bike/row
You should go through the deadlifts/gymnastics for rd 1 and 2 at 85% so you can send it on the row. The quicker you get to the machine the more calories you’ll get. Round 1 should be unbroken, or close to it, on the deads. R2, 2 sets max, rd 3 heavy. Don’t go to failure on the gymnastics. Your upper body takes longer to recover. Be smart.
Wednesday December 18
Front squats
3,2×1 pause in hole 5×2 75% and up
or
3-1-3-1-3-1. 70-80-75-85-80-90%
“Geico”
3 Rounds:
400m run
60 Double Unders
10 Thrusters (115/75)
Playing around with some new ideas on the strength today. If your newer, pick option 1, if more experienced option 2. today is all about work capacity. The thrusters should be heavy but you should be able to do 1 set of 10 in a row. I want you to scale this so you can still run hard!!!
Thursday December 19
3x
25 Pushups
15/15 Russian Twists
Rope climb skills
“Stairmaster”
2-4-6-8-10-12-14-16-18-20
DB step ups 24/20 1×50/35
KBS 70/53
1 Rope climb/Rd
Today is all odd object/movements that we don’t see that often. Pushups are boring but will really help you get stronger. The key to this wod is the transitions. Try and set a steady pace.
Friday December 20
HSPU skills
“Yin and Yang”
3rds
Row 500m/Bike.6
5 Strict HSPU
50m DBall carry
Immediately into
3rds
Bike/Row(switch) 500m/.6
10 DB Push Press 50/35
50m SOL carry
Your goal should be to hold a steady pace on the row/bike. Thats where you make up time. The only thing you should break up are the HSPU. Everything else you be pretty consistent.
