TUESDAY DECEMBER 12, 2017
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20:00 CAP:
HANG POWER CLEAN + FRONT SQUAT + SQUAT CLEAN
WOD
5 ROUNDS, 15:00 CAP:
10 C2B PULLUPS (RX+ 7 BAR MUSCLE UPS)
5 SQUAT CLEAN 155/105 (RX+ 7 SQUAT CLEANS)
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20:00 CAP:
HANG POWER CLEAN + FRONT SQUAT + SQUAT CLEAN
WOD
5 ROUNDS, 15:00 CAP:
10 C2B PULLUPS (RX+ 7 BAR MUSCLE UPS)
5 SQUAT CLEAN 155/105 (RX+ 7 SQUAT CLEANS)
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
4 SETS, EVERY 3:00:
10-5-5-10 BENCH PRESS
(ASCEND THROUGH 10-5-5, THEN BACK OFF FOR 10)
WOD
5 ROUNDS FOR TIME, 17:00 CAP:
10/7 CAL BIKE
12 BURPEES
24 LUNGES
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
5 SETS, EVERY 2:00:
5-4-3-1-1 FRONT SQUAT (ASCEND, %65,75,85,95,100%)
WOD
5 ROUNDS FOR TIME, 20:00 CAP:
30 WALL BALL 20/14, 10’
6 POWER SNATCH 115/85 (RX+ 135/95)
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
2 HANG POWER CLEAN
WOD
AMRAP 10:00:
3 POWER CLEANS 155/105 (RX+ 185/135)
40 DOUBLE UNDERS / MOD: 60 SINGLES
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
20 SETS, EVERY :30:
DEADLIFT (ACROSS)
WOD
50-40-30-20-10 LUNGES
5-4-3-2-1 ROPE CLIMB / MOD: 15-12-9-6-3 RING ROWS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
HANG POWER SNATCH + OVERHEAD SQUAT (ACROSS)
WOD
AMRAP 12:00:
15/12 CAL ROW
9 POWER SNATCHES 95/65
6 STRICT TOES TO BAR
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
ODD) 2 STRICT PULLUPS (ASCEND)
EVEN) 2 PRESS (ASCEND)
WOD
FOR TIME, 20:00 CAP:
10 MUSCLE UPS / MOD: 15 RING DIPS
20 DB THRUSTERS 35s/25s
30 DB BURPEE POWER CLEANS
20 DB THRUSTERS
10 MUSCLE UPS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
8 SETS, EMOM:
2 FRONT SQUAT (ACROSS)
WOD
AMRAP 11:00:
21 DEADLIFTS 185/135 (RX+ 225/155)
21 STRICT HANDSTAND PUSHUPS / MOD: BOX HSPU OR DB PRESS
AFTERMATH:
2:00 MAX CAL BIKE
2:00 REST
2:00 MAX SINGLE UNDERS
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
10 SETS, EMOM:
3 POWER CLEAN (ACROSS)
WOD
5:00 MAX REPS:
1:00 DOUBLE UNDERS / MOD: SINGLES
1:00 DB SNATCH 45/30
1:00 SQUAT
1:00 DB SNATCH
1:00 DOUBLE UNDERS / MOD: SINGLES
8:00 1RM CLEAN
COOL DOWN
WARMUP
INSTRUCTOR LED
STRENGTH / FOUNDATION
15:00 CAP:
3RM PRESS
WOD
2 ROUNDS FOR TIME, 20 MIN. CAP:
25 BOX JUMPS 24/20 (RX+ BOX JUMP ONLY)
25 CAL ROW
25 PULLUPS
25 WEIGHTED SITUPS 35/25
COOL DOWN