Dec 3/25.
Strength: Clean Complex 6 sets > every 90 sec 1 Power Cl + 1 Hang power clean + 1 Sq Clean + 1 Hang Sq clean > unbroken WOD: 5 Rounds 2 Rope climbs 400m Run 4 Snatches (95/135)
Dec 2/25.
Strength: CORE 10 min EMOM: Odd: 50 sec Plank Even : 50 sec Dead bug. Partner WOD: FT > 30 min TIME CAP 300 DU’s 200 WB 100 Partner Sit-ups 100 Box Jump Overs 75 Pushups. *** split reps as you wish ***
Dec 1/25.
Strength: Front Sq 2 reps - 10 min EMOM. WOD: 6 Rounds 10/12 Cal bike> row 3 Wall walks 9 Pull-ups *** alt bike and row ***
Nov 28/25.
Strength: 12 min EMOM Min 1: 45 sec L plank Min 2: 45 sec Bar Hang Min 3: 45 sec R plank Min 4: 45 sec Farmer Carry. PARTNER WOD: YG,IG > 30 min TC 10,9,8,7,6,5,4,3,2,1 Unbroken C&J (85/115) 8 T2B 25 DU’s *** both athletes do 10 UB before proceeding to 9 etc ***
Nov 27/25.
Strength: Hang Sq Cl 2 Reps > 10 min EMOM. WOD: 20 min AMRAP 10/12 Cal Bike 2 Rope Climbs 12 DB Hang C&J “L” arm 12 DB Hang C&J “R” arm 12 Back Sq (95/135)