Monday December 10, 2018

Shoulder Press

2-2-2-2-2

Superset w/3 sets of 5 Weighted Pull ups

then,

“Fran”

21-15-9

Thrusters 95/65lbs

Pull ups

Tuesday December 11, 2018

Build to a heavy complex in 15 min

Power Snatch + Hang Squat Snatch

then,

21min EMOM

Min 1: AMRAP Power Snatches 135/95lbs

Min 2: AMRAP DUs

Min 3: Rest

Wednesday December 12, 2018

Bench Press

3-3-3-3-3

Superset w/5 sets of 5 Standing DB Reverse Fly

then,

5 RFT

5 L-pull ups

25ft HS Walking

Thursday December 13, 2018

5 sets of 100 ft Sled Drag (facing away from the sled)

then,

Open WOD 13.2

AMRAP in 10 minutes

5 S2OH 115/75 lbs

10 Deadlifts 115/75 lbs

15 Box Jumps 24/20″

Friday December 14, 2018

Back Squat

5-5-5-5-5

then,

18 min AMCAP (as many calories as possible)

4 Person Teams

Station 1: Cals on the bike

Station 2: 12 Clean and Jerks 135/95lbs

Station 3: Tall plank

Station 4: Rest

*When the person performing clean and jerks is done, then everyone rotates, but if the person performing the tall plank rests, everyone must stop. Score = Cals on the bike.

Saturday December 15, 2018

3 RFT

10 Ring MUs

30/24 Cal Row

10 HSPUs

400m Run

Sunday December 16, 2018

25 min Partner AMMAP (as many meters as possible)

500m Row

10 Burpee box jumps

50 DUs

*Partner 1 will begin on the rower while partner 2 performs an AMRAP burpee box jumps and double unders. When partner 1 is done with their 500m row, they’ll switch places. The score is meters plus reps.