12-11-17

12-9-17

partner wod
40 min amrap to get as far as possible

2k row
100 synchronized air squat
2k row
100 synchronized push up
1k row
50 synchro plate ground to overhead
1k row
50 synchronized burpee to plate
1k row
50 toes to bar
1k row
50 handstand pushup
1k row
50 toes to bar
1k row
50 synchronized burpee to plate
1k row
50 synchronized ground to overhead
1k row
100 synchronized push up
2k row
100 synchronized air squat
2k row

*split all rows evenly

12-8-17

skill/strength
every 2 min for 12 min
2 front squat (work to heavy double)

wod
3 rounds
33 double under (scale- 66 singles)
22 wallballs (20/14) (10’/9′)
11 chest to bar pullups (scale- pullups, ring rows)

*rest 3 min

repeat
3 rounds
33 double under (scale- 66 singles)
22 wallballs (20/14) (10’/9′)
11 chest to bar pullups (scale- pullups, ring rows)

12-7-17

wod
20 power snatch (95/65)
40 box over (24″/20″)
20 sumo deadlift high pull (95/65)
60 pistols (scale- banded or box step up)
20 sumo deadlift high pull (95/65)
40 box over
20 power snatch (95/65)
*18 min time cap

skill/strength
every min for 14 min
1 power snatch (work at or above 65%)

12-6-17

skill/strength
spend time reviewing and developing good rope climbing and handstand pushup technique

wod
4 rounds for time
500m row
15 handstand pushup (scale- 4 wall climbs, or elevated box pushups)
2 rope climb (3,4,5) (scale- 1:1 rope lower & raise)
*every round add a rope climb

cash out
100m lunge
100m single arm db overhead walking lunge

12-2-17

partner wod
75 wallballs
50 burpees over bar
75 hang power clean (135/95)
50 cal row
75 front squat (135/95)
50 pullups

@20 min (no matter what)

200 double unders (scale- 300 singles)
100 db snatch (50/35)
150 double unders (scale 250 singles)
75 db snatch (50/35)
100 double unders (scale-200 singles)
50 db snatch (50/35)