12/8 WOD

Danny  (HERO)

warm up – 200 meter run

3x     10 DB sh Raise – Lat / Frt / Press

5 weighted step ups

Skillwork – clean  n’press  3×3

WOD – 20 min AMRAP

30 box jumps   24/20

20 push press  115/85

30 pull ups

 

December challenge – trifecta

12/5 WOD

Hot up!

warm up –  800 meter r/r

2x      10 KB clean npress

10 KB russian swing

10 KB SLDHP

skillwork – power cleans  3×3

WOD – 3 rnds of:

15 KBS     24/16

20 DUBS

15 ab mat

10 box jumps   24/20

then 2 rnds of:

400 meter run / 500 meter row

15 hang cleans     115/85

then 1 min max reps – air squats

** SCORE – # of max squats

December challenge – Tri-fecta

 

 

12/1 WOD

We all fall down . . .

warm up – 100 meter sprint

10 pull ups

2x          100 meter sprint

10 squats

100 meter sprint

Skillwork – deadlifts – sumo / traditional review

2×3 hang cleans   95/55

WOD –  24 frt squat  95/55

21 FRT rack lunges

18 power cleans   135/85

15 deadlifts   225/185

800 meter run

 

 

 

 

 

 

11/30 WOD

AMANDA  (benchmark)

warm up – 15 basic crunches

2x          20 V-ups

25 russian twist

30 sec plank hold

Skillwork – muscle up / snatch review

WOD – buy in / cash out – 800 m run OR 1000 m row

9,7,5 of     Muscle ups

Snatches    135/95

*Scaled options

November challenge – Tabata abs