Monthly Archives: December 2021

Warmup
Coach lead to incorporate
lizard to bear crawls
runners to alt lunges
boot strappers to duck walk
split squats
Skill Work
Split Jerk
5x2 at 60-70%

Prep Work
tabata
12 at 20/10
3rds each
hshold / push up
rig
box steps /jumps
wb
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PARTNER WOD
15 min time cap
2 person partner

RD1 split
10 wall walk
20 pull up t2b
30 hspu
40 box jumps
50 wb
60 row

RD 2 split is 1/2 the reps

5 wall walk
10 pu/t2b
15 hspu
20 bj
25 wb
30 row
if you finish rd befor time cap your time is your score

Strength / Skill
6 min emom
1 hang pull + 1 hang clean
reset then, Power Clean
build to wod weight

WOD
5 RFT

1 Rope Climb
3 PC 135/95 (rx+ 185/125)
6 Push ups
9 Air Squats

Strength / Skill
A. RIG Back Squat
4sets x 3reps (reps=1 pause + 1 dbl bounce + regular)
warm up to moderate heavy and perform all sets at that weight.

B: 5x1 ohs - start moderately heavy and build

WOD
21 ohs 95/65
9 hspu
15/12 bike

15 ohs
15/12 ski erg
15/12 bike

9 ohs
21 wb
15/12 bike

Strength / Skill
8 min amrap
1 hang power clean + 1 power clean
add load to wod weight or beyond

WOD
AMRAP 21:
30/24 Calorie Row
18 Burpees Over the Rower
10 Power Cleans (155/105#)
– Alternate work and rest with a partner.

sc125/85