305-89POWER

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December 29, 2017

5-5-5-5-5
1-1/4 Back Squat
WOD
20 minute AMRAP
5 HSPU
10 Pistols
15 Pull ups 

December 28, 2017

4 sets
15 Bent over Rows (w/landmines)
S/S 15 Inclined Press
WOD
For time.
30 Power Snatches (135/95)
(6 minutes or faster)  

December 27, 2017

20RM Deadlift
WOD
For time.
100 Double Unders (3:1)
50 Thrusters (45/35)
80 Double Unders
40 Thrusters
60 Double Unders
30 Thrusters
40 Double Unders
20 Thrusters
20 Double Unders
10 Thrusters
(18 minutes or faster) 

December 26, 2017

EMOTM alt. for 10 minutes
45 seconds banded KBS (55/35)
45 seconds Squat Jumps (w/45/35# bar on back)
WOD
3 rounds
3 minute clock
Run 400 meters
Max Power Cleans (135/95) (RX+ 155/105) 

December 22, 2017

4 sets
15 Seated Rows
S/S 15 Bench Press (95/65)
WOD
7 rounds for time.
10 Power Snatch (75/55)
10 Front Squats
Run 100 meters
(16 minutes or faster)  

December 21, 2017

5 sets
100 meter Sandbag Run
rest 1 minute
(score is total time)
WOD
18 minute AMRAP
5 Bar Muscle Ups (Sub for Jumping CTB or Cable progression)
10 Pistols (5 each leg alt)
15 Sit ups 

December 20, 2017

EMOTM for 10 minutes
5 Hang Power Cleans (135/95) (RX+ 155/105)
7 Slam Balls (30/20)
WOD
3 rounds for time.
Run 600 meters
30 Deadlifts (135/95) (RX+155/105)
15 Toes to bar
(21 minutes or faster)  

December 19, 2017

10-10-10-10-10
Back Squat
WOD
4 cycles
1 minute at each station
Max reps Burpees
Max reps Box Jumps (20/16)
Max reps Wall Ball Shots (20/14)
Max reps Double Unders
rest 1 minute  

December 17, 2017

EMOTM for alt. 10 minutes
30 seconds max Cal Row
30 seconds max Cal Air Bike
WOD
3 rounds for time.
12 Pull ups
21 KBS (55/35)
Run 400 meters (w/slam ball (30/20)
(14 minutes or faster)  

December 15, 2017

5 sets
20 Straight Arm Lat Pull downs
S/S 10 Cal AB
WOD
20 minute AMRAP
10 Pistols (5 each leg alt)
10 Slam Balls (30/20)
1 Rope Climb (sub for 3 rope pulls)  

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