A.
3-2-1 Wave, Deadlift. Start at 80% 1 RM.
B.
21-15-9-6-3 for Time:
Pull-ups
Front Rack Lunges (L/R = 2)
Finish with 20 Sandbag Sit-ups
RX: 50/30 lb Sandbag
WOD – 18 Dec 18
Tag: conditioning
WOD – 17 Dec 18
A.
3-2-1 Wave, Back Squat. Start at 80% 1 RM.
B.
12 min AMRAP:
8 KB Swings (70/53 lb)
10 Sandbag Clean and Press
12 Box Jumps
RX: 70/50 lb Sandbag
WOD – 13 Dec 18
A.
As Many Rounds as Possible in 16 mins:
30 Mountian Climbers
15 KB Swings
15 Burpees + KB Snatch
10 Turkish Getups
RX: 53/34 lb KB
B.
5-5-5-5 Shoulder Press. Work to 80% 1RM.
WOD – 12 Dec 18
A.
5-4-3-2-1 Deadlift, start @ 80% 1RM.
B.
10 min AMRAP:
200m Row
10 Power Cleans (135/95)
10 Pull-ups
WOD – 11 Dec 18
A.
5-4-3-2-1 Front Squat, start @ 80% 1RM.
B.
3 min AMRAP:
10 Push-ups
10 Sandbag Snatch
Rest 1 min, then:
3 min AMRAP:
10 Front Squat
10 Deadlift
Rest 1 min, then:
3 min AMRAP:
10 Shoulder Slams
10 Sandbag Sit-ups
RX: 50/30 lb Sandbag
WOD – 10 Dec 18
A.
20 min AMRAP:
10 Pull-ups
15 Sandbag Power Clean
20 Sandbag Deadlifts
RX: 70/50 lb Sandbag
B.
5-4-3-2-1 Shoulder Press
WOD – 6 Dec 18
A.
3-2-1 Wave, Squat Clean. Start @ 80% 1RM.
B.
4 Rounds for Time:
5 Strict Muscle-ups
10 Sandbag Sit-ups
RX: 70/50 lbs Sandbag
WOD – 5 Dec 18
A.
16 min AMRAP:
16 Single Arm KB Swings (8 each arm)
14 Sandbag Deadlift
12 Push-ups
50 Double-unders
RX: 1.5/1 pood KB
70/50 Sandbag
B.
3-2-1 Wave, Shoulder Press. Start @ 80% 1RM.
WOD – 4 Dec 18
A.
5-4-3-2-1 Back Squat. Start @ 70% of 1RM.
B.
4 min AMRAP:
10 Sandbag Back Squat
10 Sandbag Push-up Pull-under
Rest 1 min, then
4 min AMRAP:
8 Squat Clean
10 Sandbag Situps
RX: 50/30 lb Sandbag
WOD – 3 Dec 18
A.
Run 5K
B.
3-3-3-3-3 Weighted Pull-up
strike labs 