Monthly Archives: December 2021

12/4/2012 – WOD

Conditioning “40 Min Clock”
3 RFT w/ Partner
80/65 Cal Ski
20 (1 Burpee + 2 T2B) ***Work at same time
60 Wall Balls 30/20# to 10/9.5ft
20 (1 Burpee + 2 C2B PU)  ***Work at same time
40/30/20 Power Cleans by round (50/60/70% by rd)

WOD Notes: Goal is to get under 40 min cap. The ski, WB, & PC you will alternate “you go, I go”. If you can’t do a C2B PU, do a chin over bar PU or use a really low pull-up bar. You will each do 10 (1 burpee + 2 T2B) & same with Pull-ups. Round of 40 PC should feel real light to where you can do super fast singles or link 5 in a row. Round of 30/20 should just be singles and breakup as needed.

12/2/2021 – WOD

Strength
Snatch – 5×4 (Squat at least 2 if you have mobility)
—One Set every 1:30. Use 70-75% the entire time.

Conditioning
5 RFT
10 Box Step-ups 115/75# 20″
2 Rope Climbs 15ft
6 Laps Dball Carry (shoulder) 150/100#

WOD Notes: Goal is 11-15 min. 1 Lap = 6 mats (36ft). RC sub = climb to 12ft, 8 DB rows (each arm), or 5 heavy pulleys each rd. The step-ups are in the front rack position. You must stand up all the way before putting other foot down on box.

Assistance
a) L-Sit (tuck) Pegboard – Accumulate 3 minutes
b) One Arm DB Shoulder Press – 4×8 each arm (slow eccentric)