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Wednesday, December 13

Part A. 12m EMOM Odds: 50ft HS Walk (sub 45s HS Hold or 30 Shoulder Taps) Evens: 3 Single Arm DB OHS (each side - so 6 total) WOD: 3 Rounds: 10 Front Squats (185/135) 20 C2B Pull-Ups 50 DU (10 attempts and 90 singles)

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Tuesday, December 12

Part A. Snatch Complex (15m CAP) 10x1 Complex *Complex = High Hang Squat Snatch + Hang Squat Snatch + Squat Snatch from ground WOD: 10m AMRAP 20 KBS (70/53) 5 Back Rack Lunge + Squat (135/95) *1 Rep = right side lunge, left side lunge, back squat.

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Thursday, December 14

Part A. Deadlift Party: 0:00-3:00: 4 @ 75% 3:00-6:00: 3 @ 80% 6:00-9:00: 2 @ 85% 9:00-12:00: 1 @ 90% WOD: 4 Rounds For Time (15m CAP) 200m Run 5 Ring MU (Bar/Banded Bar/Box/2:1 C2B) 4 Clean and Jerk (weight increases every round) Round 1: 135/95 Round 2: 165/115 Round 3: 185/125 Round 4: 225/155

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Thursday, November 2

Part A. 1 mile run for time. WOD: 16m AMRAP 50 DU (2:1 singles) 1 Snatch (start @ 70%) *increase 5-10 pounds each round. You have 3 attempts at each weight before you hit the DU again. Stay at that weight until you get it.

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Thursday, December 21

Part A. 9m Clock: Every 90s x 6 rounds: Hang Power Clean Front Squat Hang Squat Clean *build to a heavy complex WOD: 18m AMRAP 27 Wall Balls (20/14 @ 10ft) 21 KBS (70/53) 15 Box Jump Overs (24/20") 9 Burpees

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