WOD

Fitness & Performance

A) E4M x 4 sets

– 8 BB Romanian deadlifts @ 3011 tempo

– 12-16 DB incline press

– 8-12/side bent over KB rows

*Compare to 11/22

Fitness

B) Every 2 minutes x  8-12 sets (16-24 minutes)

Odd: 200m row

Even: 

– 6 DB hang power cleans 

– 6 reverse lunges (double DB, groblet, or prisoner)

– 3-6 hanging knee raises

– 3-6 up/downs

Performance

B) Every 2 minutes x  8-12 sets (16-24 minutes)

Odd: 250/200m row

Even: 

– 6 hang power cleans (115/75, 95/65, 75/55)

– 6 front rack reverse lunges

– 6 toes to bar

– 6 burpees over the barbell

RX+ sub 3 bMU for T2B

Bring A Friend Day!

Fitness

For time:

– 800m row (split)

– 100 RKB swings (53/35)

– 400m run (together)

– 80 wallballs 

– 800m row (split)

– 60 SA DB hang power clean + push press

– 400m run (together)

– 40 burpees

Performance

For time:

– 1000m row (split)

– 120 RKB swings (53/35)

– 400m run (together)

– 100 wallballs (20/14)

– 1000m row (split)

– 80 SA DB hang power clean + push press (50/35)

– 400m run (together)

– 60 burpees over DB

Join us for our Christmas Party at Goodfriend (6pm)!

Fitness

A) E3M x 6 sets

– 5 BB back or box squats

After Even sets:

– 8-12 DB floor press

After Odd sets:

– 4-6/side SA ring row w/ reach

Performance

A) E3M x 6 sets:

– 5 back squats @ 70-75%

Fitness & Performance

B) 3-4 sets for quality:

– 12-16 alternating BB or DB reverse lunges

– 12-16 tough push-ups (be creative)

– 16-20 seated leg lift-overs

– 16-20 alternating DB bicep curls

OR 

Conditioning

3 rounds for time:

– 600-400-200m run

– 4-3-2 rounds of “Cindy”

Cindy: 5 pull-ups, 10 push-ups, 15 air squats

Fitness

E5M x 5-8 sets:

– 300m run (scale with 200m)

– 5 DB up/down devil press 

– 10 goblet / prisoner reverse lunges 

– 6-8 strict pull-ups

– 20 single unders

Performance

E5M x 5-8 sets:

– 300m run

– 5 DB devil press (35/25s)

– 10 DB reverse lunges 

– 10 pull-ups

– 25 double unders