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Thursday Dec.5

Skill

Practice ring dips, handstand push-ups, or L-sits

WOD

30-20-10

Calorie row

Toes to bar

Level 2: Knees 2 elbows

Level 1: Cobra kicks

WOD

Wednesday Dec.4

Strength

Bench press 5×5

 

WOD

“13.4″  – 12 Minute AMRAP

150 wall balls

90 double unders

30 Muscle ups

Level 2: Same

Level 1: Wallball 14/12 to the 9/8’ line & 200 single jumps

WOD

Tuesday Dec. 3

Strength

HB Back Squat

1 X 10 @ 60%

1 X 8 @ 65%

1 X 6 @ 70%

1 X 6 @ 75%

1 X 6 @ 80%

 

WOD

4 rounds

10 shoulder to overhead (95/ 65)

10 box jumps

10 burpees

Level 2: Same

Level 1: S2O 65/45 or less & Step ups

WOD

Monday Dec. 2

Strength

5×2 split jerk

WOD:

50 sit up buy in

3 rounds:

10 OHS (135/ 95)

50 double unders

50 sit up cash out

Level 2: OHS 95/65

Level 1: Front squats 95/65 or less & 100 single jumps

WOD