Dec 8/25.
Strength: Sumo DL 3 reps - every 90 sec - 6 sets. WOD: 15 min AMRAP 10 SDHP (65/95) 12 Front Rack Lunges 20 KBS (35/55)
Dec 5/25.
Strength: Power Sn 2 reps > 10 min EMOM. WOD: 8 min AMRAP: 10 Hang C&J (65/95) 16 Back Sq >>> 2 min REST 8 min AMRAP: 10 Hang Power Sn (65/95) 16 Bar Over Burpees.
Dec 4/25.
Strength: DL 10-10-10-10-10. WOD: FT > DB @ 35/50 20/24 Cal Bike 20 SA Devil Press 20 OH DB Lunges 20 High Box Jumps (24/30) 16 SA Devil Press 16 OH DB lunges 16 High Box Jumps 20/24 Cal Row 8 SA Devil Press 8 OH DB Lunges 8 High Box Jumps 4 SA Devil Press 4 OH DB Lunges 4 High Box Jumps.
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 ***