Strength / Skill
back squat
10,5,3,1,1,1,3,5,10
PARTNER WOD
2 pp partner
ygig
10 db presses
20 db front squats
30 box jump
40 dumbbell snatches (alternating)
50 calorie row
40 dumbbell snatches (alternating)
30 box jumps
20 front squats
10 db presses
Warm up
barbell warm up in rack
front rack stretch-alternating elbows
3 slow front squats
3 front squats with 2 sec pause in hole
3 regular speed front squats
3 strict press
3 push press
3 push jerks
3 front squat + push jerk
Strength / Skill
Front squat + Spilt jerk (2+1)
*take 15 minutes to work up in weight
*should not exceed 85% of your push jerk
*from the rack
EMOM 16
8/6 cal bike (10/8)
5 OHS 135/95 (165/105)
10/8 cal row (12/9)
5 Clean & Split Jerk
(one movement per minute)
Strength / Skill
10 Emom
Odd - Deadlift
Even - alt hshold/ jump
WOD
Ladder down
10-1
Deadlift 185/125, 225/155, 275/185
Hspu
25 DU
HOLIDAY
2 person teams
12 days of Christmas
YGIG 1-1, 2,1-2,1-3,3,2,2,1,1 etc..
1 Thruster
2 Push Press
3 Power Cleans
4 Power Snatch
5 HSPU
6 Pull-up
7 KBS
8 Box Jump
9 Ball Slam
10 K2E
11 Wall Balls
12 Burpees
rx 95/65
rx+ 115/75
rx++ 135/95
