WOD

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10
Dec

Wednesday 12/11!!!

For reps:

2 rounds of:
AMRAP 3
2 Rounds of Cindy
ME Power Cleans 115/75
Rest 1 min
2 rounds of:
AMRAP 3
2 Rounds of Cindy
ME Front Squats
Rest 1 min 2 rounds of:
AMRAP 3
2 Rounds of Cindy
ME CLusters
Rest 1 min
2 rounds of:
AMRAP 3
2 Rounds of Cindy
ME Bar Facing Burpees
Rest 1 min

9
Dec

Tuesday 12/10!!!

wallball sit ups

EMOM 5
5 Sumo Deadlift High Pull @40% Snatch
Rest 1
EMOM 5
5 Snatch Pulls @105%
Rest 1
EMOM 5
2 Squat Snatch @65%

AMRAP 12
1 Power Snatch 95/65
3 HSPU
2 Power Snatch
3 HSPU
3 PN
3 HSPU
4 Power Snatch
Etc…

8
Dec

Monday 12/9!!!

wallball sit ups

EMOM 5
5 Sumo Deadlift High Pull @40% Snatch
Rest 1
EMOM 5
5 Snatch Pulls @105%
Rest 1
EMOM 5
2 Squat Snatch @65%

AMRAP 12
1 Power Snatch 95/65
3 HSPU
2 Power Snatch
3 HSPU
3 PN
3 HSPU
4 Power Snatch
Etc…


2
Dec

Tuesday 12/3!!!

100 Wallball Sit Ups

Phase 2 of the burpee/wb/row cycle.
First, calculate your new magic number. It will be your previous Magic number +5, then multiply it by 10. (Magic # +5) x10. This is your new Magic Number. (110 is the minimum)

For time!
Your NEW Magic Number divided in 5 sets.
Wallball
Burpee
Cal Row
Rest 1 min between rounds.



Example:
If your new Magic Number is 130…
5 rounds of :
26 Wallball
26 Burpee
26 Cal Row
Rest 1 min between rounds