December 2017

Cleans & Cluster E2MOM -6 TnG Power Cleans -6 Hang Squat Cleans -3 Clusters of 1 Power Clean to 1 Hang Squat Clean -4 TnG Power Cleans -4 Hang Squat Cleans -2 Clusters of 1Power Clean to 1 Hang Squat Clean Team WOD 16 minute AMRAP: -13/11 calorie Row (Partner 1) or 13/11 calorie Bike -11 Bar Facing […]

Thrusters: 4 – 3 – 2 – 1 – 1 E2MOM (from rack) For time: -Row 400m or Run 400m or Bike 1km -25 Thrusters 75/55lbs RX+ 95/65 MRX 65/45 -Run 400m or Bike 1km or Row 400m -25 Pull-Ups -Bike 1km or Row 400m or Run 400m -25 Wallballs 20/14 10/9′ MRX 20/10 9′ -Row

“Annie Addicted to KettleBells” by DB For Time: -50 KBS 24/16kgs RX+ 30/24 MRX 20/12 -50 Double Unders -50 Sit-ups ab-mat Anchored RX+ GHD -40 KBS -40 Double-Unders -40 Sit-ups ab-mat Anchored RX+ GHD -30 KBS -30 Double Unders -30 Sit-ups ab-mat Anchored RX+ GHD -20 KBS -20 Double-Unders -20 Sit-ups ab-mat Anchored RX+ GHD -10

Power Clean & Hang Power Clean Lifts = E2MOM Build Up

OHS & Squat Snatch Alternating Lifts = E3MOM OHS 6 – Squat Snatch 3 – OHS 5 – Squat Snatch 3 – OHS 4 – Squat Snatch 2 – OHS 3 – Squat Snatch 2 For Time: -2 Bar Facing Burpees -2 Power Snatch 115/75 RX+ 135/95 MRX 95/65 -2 OHS -200m Run -2 Squat Snatch

1 Set of Max Unbroken Pull-ups or C2B Rest 3-4 minutes 1 Set of Max Unbroken Double-Unders 3 minute AMRAP: -30 Doubles -1 Rope Climb 15′ MRX 10′ Rest 2 minutes 3 minute AMRAP: -10 Box Jumps 24/20″ MRX 20/18″ -10 Pull-Ups Rest 2 minutes 3 minute AMRAP: -Max Burpee Ring Muscle-Ups or Max Burpee C2B or Max Burpees to a 45lb

Deadlift = 6 – 5 – 3 – 2 – 2 E3MOM 14 minute AMRAP of: -Row 200m or Bike 0.5km -6 Deadlifts 165/115 RX+ 205/140 MRX 135/95 -3 Hang Power Clean -2 Front Squat Flexibility and Pistol Development -2 x 30sec Couch Stretch or Modified Couch -2 x 30sec Head to Floor Straddle Stretch -10 Pistols (each

Push Press = 6 – 5 – 3 – 2 – 2 E2:30MOM For Time: 3 Rounds of: -6 HSPUs RX+ Strict or 6 S2O (80/70% BW) or 2 Wall Walks -8 T2B -10 WallBalls 20/14 10/9′ RX+ 20/14 11/10′ MRX 20/10 9′ Rest 3 minutes 2 Rounds of: -6 HSPUs RX+ Strict or 6 S2O (80/70% BW) or

E6MOM for 5 TEST Events – 800m Sprint/Run for time – 1000m Row for time – 50 Back Squats from floor bodyweight men /70% bodyweight women for time – 100 KBS 70/55 or 55/35 or 45/25 for time – Build up to a Max Snatch (squat or power) *Score is finish time for each event or max

In 10 minutes build up to a tough 3 RM Deadlift (start with empty bar) Spend 5 min working on HSPU & Double Under form & technique “Double Up for Diane” by DB For Time: -21 Deadlifts 225/155lbs RX+ 255/175 MRX 185/125 -21 HSPU RX+ 4/2″ deficit MRX 2/4″ rise -84 Doubles -15 Deadlifts -15 HSPU RX+ 4/2″