WOD (Workout of the Day)

WOD: December 19, 2017

By Chris Monroe | December 18, 2017

7 Minute EMOM:
Jerk Complex
(Progressive)
1 Strict Press
2 Push Jerks
1 Split Jerk

WOD:
10-8-6-4-2
“Curtis P.” (95/65)
Floor Wipers/side
*200 M Run after ea

1 “Curtis P” =
1 Power Clean
1 F. Rack Lunge R
1 F. Rack Lunge L
1 Push Pressch round

WOD: December 18, 2017

By Chris Monroe |

Wendler, Week 4 (Deload):
Back Squat
5/5/5+ @ 40/50/60% of 90% 1RM

WOD
30 Hang Power Cleans (115/75)
20 Box Jumps (24″/20″)
10 Toes To Bar
20 Box Jumps (24″/20″)
30 Hang Power Cleans (115/75)

WOD: December 16, 2017

By Chris Monroe |

“Stevie”
WOD:
For Time:
31 Kettlebell Swings (70/53 lb)
31 Wall Ball Shots (20/14)
31 Overhead Squats (95/65)
31 Burpees
31 Lunges
31 Push Jerks (95/65)
31 Knees-to-Elbows
31 Box Jumps (24″/20″)
31 Hang Cleans (95/65)
31 Sit-Ups
31 Double-Unders
31 Deadlifts (185/135)

Anytime you break within a set, run 200m. If unbroken, move onto next movement.

Every Minute for 30 minutes:
Min 1: Max Burpees
Min 2: Max Wall Balls
Min 3: Max Abmat Sit ups
Min 4: 200m Run
Min 5: Max Air Squats
Min 6: Max Cals on Rower

WOD: December 15, 2017

By Chris Monroe |

Partner WOD:
400M MB Carry
40 Wall Balls
40 MB Slams
40 MB Partner Situps
200M MB Carry
20 Wall Balls
20 MB Slams
20 MB Partner Situs
100M MB Carry
10 Wall Balls
10 MB Slams 1
0 MB Partner Situp
*One Partner Working at a time. Run Together

WOD: December 14, 2017

By Chris Monroe | December 13, 2017

Wendler, Week 3:
Deadlift
5/3/1+ @ 75/85/95% of 90% 1RM

*Last set is a rep max. Aim for 1-5 successful reps with solid technique. Do not fail reps.

“Annie”
50-40-30-20-10 reps for time of:
• Double-Unders
• Sit-ups