• Friday, December 6

    Strength:

    Part A
    3min EMOM
    5 clean grip sots press

    Part B
    3min EMOM
    3 tall cleans

    Part C
    Every 90 seconds, for 12 minutes (8 sets):
    Clean+jerk+Jerk x 1 rep
    *Sets 1-2 = @ 70%
    *Sets 3-5 = @ 75%
    *Sets 6-8 = @ 80%
    2 sec pause in catch position of jerk

    WOD:

    3x
    1min Max DU’s
    1min Max push-ups
    1min Max sit-ups

    * Score is total reps

  • Thursday, December 5

    Skill:

    10min EMOM
    Even 3-5 bar mu’s
    Odd 5-8 hspu’s

    * Mod 5-8 c2b or pu’s
    * Mod abmat/pike or regular push-ups

    WOD:

    500m row
    Run to 15th
    400m row
    Run to 14th
    300m row
    Run to 13th
    200m row
    Run to 12th
    100m row
    Run to 11th

  • Wednesday, December 4

    Strength:

    Back squat
    Using the 3 rep max you found 5 weeks ago
    Every 90secs
    Set 1: 4 reps @ 90%
    Set 2: 3 reps @ 95%
    Set 3: 2 reps @ 100%
    Set 4: 2 reps @ 103%
    Set 5: 1 reps @105%
    Set 6: 1 rep @ 108%+

    WOD:

    100 dB box step overs
    * box – 24/20 DB – 50/35 (1 dB hold however you like)
    * Every minute on the minute starting at 0:00 3 dB thrusters each side (6 total)