12/4 – 12/9

12/4 – 12/9

Mike Tulimiero| wods| December 3, 2017| 0 Comments

Monday

A) Appetizer

3 Rounds

8 T2b

8 Dips/push-ups

8 American KBS

8 Wall balls

B) Entree

5×5 Back Squat

C) Dessert

8 Rounds: :30on / :30off

Push press (95/65)

Tuesday

A) Core Circuit

4 Rounds:

:30 russian twists

:30 side plank

:30 side plank

:30 front plank

:30 rest

B) Conditioning 

Sandwich Chipper:

Buy in: 20 pull-ups

40 Box jumps

40 DL (135/95)

40 Burpees

Cash out: 20 Pull-ups 

Wednesday

A) Barbell Complex (12min to build)

Snatch DL + snatch pull + snatch

B) EMOM 18

Row 16/13 cal

25 DU

7 hang power snatches

Thursday

A) Warm Up: 12min

4 Turkish Get-ups

8 Renegade rows

12 reverse lunges w/ DBs

B) Conditioning

5 Rounds

15 v-ups

10 push-ups

200’ Farmer carry

Friday

A) Strength

12min to build up squat clean thruster

B) Conditioning

AMRAP11

21 DU

7 squat clean thrusters (95/65)

Saturday

2 Rounds

25 strict pull-ups

75cal row


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