Posted on

December 3, 2018

Warmup:
Squat Prep
3rds
2/2 Knee Lunge Step Vert Flex Ext
10 KB High Pull (AHAP)
10 Ring Rows
5 Back Squat (Build)

Strength: Back Squat
Level 1: 3×5 (+5)
Level 2: Cluster
3 x 1 x 3 / :15, :30, :45

WOD:
“Santa’s Sacks”
10min AMRAP
10 DB Hang Cleans (50/35)
10/10 Split Squat (BW)
10 Ball Slams

Posted on

January 17, 2018

Warm Up:
500m Row – Before WB
3rds
:45 Deadbug
12 Banded Good Mornings
8 Strict Pulls
4 Box Jumps (30/24)

Strength:
Deadlift
All Levels : 1 every :30 for 15min
*Goal app. 90% of 1.5.18*

WOD:
“Out of Time”
For Time
900m Row
30 DB Walking Lunge – Front Rack (AHAP)
30 DB Hang Cleans
15/15 Single Arm DB Press