WOD: Shuttle Sprints
10 x 80m shuttle sprints.
Rest as needed between efforts
80m = 10m out, 10m back. 20m out, 20m back. 10m out, 10m back
Score is fastest and slowest time
10 x 80m shuttle sprints.
Rest as needed between efforts
80m = 10m out, 10m back. 20m out, 20m back. 10m out, 10m back
Score is fastest and slowest time
Skill: Handstand Walk Tabata
20 sec on 10 sec off of max distance HS walk
Subs: wall walk - walk around the box - inchworms
WOD:
2 rounds of:
2 minutes max calories rowing
1 minute rest
20 sec on 10 sec off of max distance HS walk
Subs: wall walk - walk around the box - inchworms
WOD:
2 rounds of:
2 minutes max calories rowing
1 minute rest
Skill: CF – Skill
WOD: CF – WOD
Accessory: 5 sets of
12 GHD Sit ups
Accumulate: 45 of Farmers Carry Hold (DBs by side)
Rest as needed between sets
WOD: CF – WOD
Accessory: 5 sets of
12 GHD Sit ups
Accumulate: 45 of Farmers Carry Hold (DBs by side)
Rest as needed between sets
Skill: Front Squat
E2MOM for 8 rounds - 2 reps at % of 1 rm
Round: 1 & 2 65-70%
Round 3 & 4 70-75%
Round 5 & 6 75-80%
Round 7 80-85%
Round 8 85-90%
E2MOM for 8 rounds - 2 reps at % of 1 rm
Round: 1 & 2 65-70%
Round 3 & 4 70-75%
Round 5 & 6 75-80%
Round 7 80-85%
Round 8 85-90%
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I’m a pragmatic realist. Unless you choose to live your life like a professional fitness competitor the last 6-8 weeks of the year chances are you’re going to gain a few pounds during the holidays. It’s OK; yes, you heard me correctly--life is short.
Skill: CF – Skill
WOD: CF – WOD
Accessory: 3x 8 Sumo Deadlift High Pull + 8 Bent Over Rows + Max Unbroken Pullups. Rest 2 minutes between sets.
WOD: CF – WOD
Accessory: 3x 8 Sumo Deadlift High Pull + 8 Bent Over Rows + Max Unbroken Pullups. Rest 2 minutes between sets.
Skill: 750m Row for time
WOD: For Time
40 Sit ups
20 Deadlifts 155/105
30 Sit ups
15 Deadlifts 155/105
20 Sit ups
10 Deadlifts 155/105
10 Sit ups
5 Deadlifts 155/105
WOD: For Time
40 Sit ups
20 Deadlifts 155/105
30 Sit ups
15 Deadlifts 155/105
20 Sit ups
10 Deadlifts 155/105
10 Sit ups
5 Deadlifts 155/105