Skill: 15 minutes to review/practice Rope Climb technique
WOD: Every 4 minutes for 5 rounds
Run 200m
15 Russian KB Swings 53/35
1 Rope Climb
WOD: Every 4 minutes for 5 rounds
Run 200m
15 Russian KB Swings 53/35
1 Rope Climb
WOD: 12 Days of Christmas – Jaguar Edition
1(00)m run
2 Shoulder 2 Overhead 115/75
3 Hang Power Cleans 115/75
4 Deadlifts
5 Ring Dips
6 Sit ups
7 KB swings 70/53
8 Box Jumps 24/20
1(00)m run
2 Shoulder 2 Overhead 115/75
3 Hang Power Cleans 115/75
4 Deadlifts
5 Ring Dips
6 Sit ups
7 KB swings 70/53
8 Box Jumps 24/20
Barbell Cycling: Hang Power Cleans
EMOM x 5
7 reps
Rest 2 minutes
EMOM x 5
5 reps
EMOM x 3
3 reps
WOD: For Time
600m row
60 Wall balls
EMOM x 5
7 reps
Rest 2 minutes
EMOM x 5
5 reps
EMOM x 3
3 reps
WOD: For Time
600m row
60 Wall balls
Skill:
Power Clean
EMOM x 5
5 reps, starting at 70%. Move up if reps are clean
WOD:
Class WOD
Accessory:
Deadlift
1 x 6 @ 62.5%
1 x 5 @ 72.5%
1 x 4 @ 82.5%
1 x 1 @ 92.5%
Power Clean
EMOM x 5
5 reps, starting at 70%. Move up if reps are clean
WOD:
Class WOD
Accessory:
Deadlift
1 x 6 @ 62.5%
1 x 5 @ 72.5%
1 x 4 @ 82.5%
1 x 1 @ 92.5%
SKILL: Deadlifts
EMOM x 5
7 reps
rest 2 minutes
EMOM x 5
5 reps
rest 2 minutes
EMOM x 5
3 reps
WOD: For Time
600m Row
60 Wall balls
EMOM x 5
7 reps
rest 2 minutes
EMOM x 5
5 reps
rest 2 minutes
EMOM x 5
3 reps
WOD: For Time
600m Row
60 Wall balls
Skill: Deadlift
Every 1:15 for 8 rounds
3 reps at 65-70%
WOD: Teams of 3
On a running clock
From 0:00 to 18:00
AMRAP
8 T2B
8 DB Bench Press 45-55/30- 40
Every 1:15 for 8 rounds
3 reps at 65-70%
WOD: Teams of 3
On a running clock
From 0:00 to 18:00
AMRAP
8 T2B
8 DB Bench Press 45-55/30- 40
SKILL:
1000m Bike For time
WOD:Teams of 2
For Time
800m Farmers Carry
400m Front Rack Carry
200m OH Carry
1000m Bike For time
WOD:Teams of 2
For Time
800m Farmers Carry
400m Front Rack Carry
200m OH Carry