MAIN WOD M-1: 3 Sets for Quality: 12 Banded steps Each way 12 Alternating Arm/leg Raise 12 Sidelying Clam 4 Box Jumps, as high as possible M-2: 5 Rounds For Time: 12 Deadlifts, 135#/95# 9 Box Jumps, 24"/20" 6 Thrusters, 135#/95# L2: 105/70# L1: 75/55# EC: Push Press 3-3-3 15 Paused reps @ 85% of heavy set of 3
MAIN WOD M-1: Front Squat 3x2, use 90-95% of last week's heaviest set of 2 Then, 3x2 Paused Reps, use 80-85% of last week's heaviest set of 2 M-2: 14:00 AMRAP 20 Wall Ball, 20# to 10'/14# to 9' 15 Toes-to-Bar 35' Single Arm Overhead Walking Lunge, challenging weight, switch arms every round L2: Straight Leg Raises L1: Tuck ups Extra Credit:
Snatch 8x1, use 85-95% of last week's top working weight (from Fri 11/24)
The time from Thanksgiving to Christmas and on to the New Year can be a blur. As we feel rushed and overwhelmed striving for feelings of slow and sweet. And while I mentioned sweet, I might as well mention all of the Christmas goodies we welcome as a part of our diet, because…holidays. (You know, it would almost feel wrong not to try one of each. And they are always better paired with eggnog.)
Moving into December, I will not tell you your fitness should be prioritized over
MAIN WOD M-1: Power Clean 2-2-2, 3x2 Build over the first 3 sets to a challenging but technically sound weight. Repeat for 3 more sets. M-2: Every 5:00 x 4: 250m Row 12/9 Chest-to-Bar Pullups 16 Dumbbell Snatch, alternating, 50#/35# L2: Pull ups L1: Jumping C2B or Ring Rows EC: Clean & Jerk 8x1, use 85-95% of last week's top working weight
Women's HIT Shoulder press 1-1-1 Push press 2-2-2 Push Jerk 3-3-3 WOD 10-20-30 Box jumps Kettlebell Swings Sit ups Team RWB "Kevin" Navy Special Warfare Operator 1st Class Kevin Ebbert, 32, of Arcata, California, assigned to an East Coast-based Naval Special Warfare unit in Virginia Beach, Virginia, died Nov. 24, 2012 in Uruzgan Province, Afghanistan, while supporting combat stability operations. Ebbert is survived by his wife, Ursula Ebbert; mother, Charlie Jordan; sister, S
MAIN WOD M-1: Snatch 1-1-1, 4x1 Notes: Build over the first three sets to a challenging but technically sound weight. Repeat heaviest weight for four more sets. M-2: Every 7:00 x 3: 15/10 Calories Assault Bike or Row 8/6 Bar Muscle-Ups 8 Power Snatch, 125#/85# 15/10 Calories Assault Bike or Row L2: Jumping Bar MU or Burpee Pull ups (1’ above reach), scale snatch to 70% L1: Jumping C2B or Ring Row Extra Credit: Run 6x800m @ 7 1:00 rest between sets Notes: Aim for a steady, man
MAIN WOD M-1: In Teams of 2, Scaling Weight as needed 0:00-6:00 Run 400m (both) 2 Rounds: (one person working at a time) 20 Wall Ball Shots 15 Power Cleans 95/65# 6:00-12:00 Run 400m 2 Rounds: 20 Wall Ball Shots 12 Power Cleans 135/85# 12:00-18:00 Run 400m 2 Rounds: 20 Wall Ball Shots 9 Power Cleans 155/105# 18:00-24:00 Run 400m 2 Rounds: 20 Wall Ball Shots 6 Power Cleans 185/125# 24:00-30:00 Run 400m 2 Rounds: 20 Wall Ball Shots 3 Power Cleans 205/145#
MAIN WOD M-1:For Time 50/40 Chest 2 Bar Pull Ups 6:00 Time Cap Notes: *No jumping or banded pull ups today!
L2: Pull Ups L1: Ring Rows M-2: For time: 1500m Row 50 Thrusters 75/55# 25 Bar Facing Burpees L2: 45/35# L1: For time: Row 1000m 25 PVC Thrusters 10 Bar Facing Burpees Extra Credit: 3 Sets For Quality: 20 Half Kneeling Alternating Kettlebell Press 10 Ring Rows 1:00 Front Plank Notes:
KB Press: 20 = 10/side. Pause at both ends, control eccentric.
Ring Row: Pause at t