12/18/2018

Buy IN: 8min, alt every 30 sec:
a) burpee broad jumps
b) russian KBS
c) plank hold
d) bird dogs
Skill: Deadlifts 5 sets of 3 building to a tough 3
WOD: “Jackie” for time:
1000m Row
50 thrusters (45/35)
30 Pull ups

12/17/2018

Buy In: 3 rounds: 20 DU, 10 ring rows, 10 scap pushups, 5 cat/cow
Skill: 10min EMOM
odd: 8 DB bench
even: 8 bent over barbell rows 
WOD: 20min AMRAP:
15 HSPU
20 burpee box jump overs
15 TTB
20 wall balls

12/15/2018

Buy In: ankle mobility during squat hold. 3 rounds: 15 jump jacks, 10 alt. heel swipes, 5 cat/cow, 20 plate hops
Skill: warm up thrusters and get set up
WOD: Dubai CF Online Qualifer 18.1A & 18.1B
A: 0:00-10:00:
60 DU
10 Thrusters
60 DU
20 Thrusters
60 DU
*rest remainder of 10min
B: 10:00-20:00
5 rounds:
30 DU
15 CTB Pull ups

12/13/2018

Buy In: 3 rounds: 100m ROWling into scap pushups , 10 ring rows, 10 PVC OHS, 10 glute bridges
Skill: 3 Snatch Balance + 3 OHS (every 3 min) building up in weight
WOD: Partner 12 x400m ROW + 30 sec HS hold after each set (alternated 400’s, 8 each)

12/12/2018

Buy IN: 500m row into 6min: 10 banded GM, 5/side single leg DL, 5 jump squats,
Skill: Power Cleans 5 sets of 5 building up in weight every 3 min
WOD: For time:
150 DU
35 wall balls
100 DU
25 wall ball

50 DU
15 wall balls

12/11/2018

Buy In: 4 rounds: 10 banded squats, 10 russian KBS, 10 bird dogs
Skill: Back Squats: 6 sets of 3 building to a heavy 3 every 2 min
WOD: .COM 181124
7 rounds for time:
10 Burpees (goal it to hit 6” target)
20 situps

12/10/2018

Buy In: 3 sets, alt every 30 sec:
a) single skips
b) inchworm pushups
c) banded lat pull downs
d) ring rows
Skill: Shoulder Press 5 sets of 3 building to a tough set every 2 min
WOD: 15min AMRAP:
5 single arm hang clean (L)
5 single arm hang clean & press (R)
10 TTB
200m run

12/07/2018

Buy in: 3 rounds of cindy + banded W’s
Skill: Push Press, 5 sets of 5 building to a tough set E2MOM
WOD: 10min AMRAP:
10 Ring Rows
10 box jump overs
10 alt DB Snatch